02.10.17 Montag

2018 Cycle 1 Week 6 Day 1

 

Luc für dich ist es: Warm-up, Strength 2B, Bitch Work und Gymnastics Accessory

1. Warm-up
Floss Quads just above Knee
Then
4 Steady Rounds
10 Light Kettlebell Thrusters (luc statt Thrusters evtl. Push Press)
20 Calorie Row

2A. Strength
Back Squat
5×5 @60%
Click 
HERE for some tips on bracing in your squat.
Control the weight on the way down and make sure you are in strong positions throughout the range of motion. You can use some bounce out of the bottom, but you shouldn’t need to rely on it for each rep. On the way back up, focus on that aggressive drive through the floor.

2B. Strength
DB Bench Press
Neutral Grip
5×10
schwerer wie letztes mal

3. Conditioning
AMRAP 20 Minutes
6 Power Cleans 80/55kg
2 Rope Climbs
Run 400m
Flüssig durcharbeiten. Skalierung für die Rope Climbs sind 6 Strict Pull-ups

4. Bitch Work
Ski 20 Minutes

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

5a. Gymnastics Accessory
Horizontal Ring Rows (luc + Beate)
6×12
Rest as needed between sets.

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One thought on “02.10.17 Montag

  1. 2A) STRENGTH
    5×5 Back Squats @60%
    – DONE: 60 / 60 / 60 / 60 / 60 kg

    2B) STRENGTH
    DB Bench Press
    – Neutral Grip
    – 5×10

    Ergebnisse von der 6 Woche (HEUTE)
    1. Satz, 20 kg/20 kg, 10 Reps
    2. Satz, 20 kg/20 kg, 10 Reps
    3. Satz, 24 kg/24 kg, 8 Reps
    4. Satz, 24 kg/24 kg, 8 Reps
    5. Satz, 24 kg/24 kg, 8 Reps

    Ergebnisse von der 1 Woche (28.08.2017)
    jeden Satz mit 20 kg/20 kg und 10/10/10/9/8 Reps

    3) ANSTATT CONDITIONING
    Practise Rope Climb
    Then 10 mal every 1,5 Min.

    4) BITCH WORK
    Ski Erg, 20 Minutes
    – 4596 m
    – letzten Minuten 2:04/500m – durchschnittlich 2:10/500m
    – letzten Minuten 184 Watt – durchschnittlich 157 Watt

    5A) GYMNASTICS ACCESSORY
    – Horizontal Ring Rows
    – 6×12
    – Jeweils die 12 Reps auf 2×6 aufgeteilt. Davon aber alle 6 Sätze gemacht. Gesamt somit 6×12 Reps

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