03.10.17 Dienstag

2018 Cycle 1 Week 6 Day 2

Luc für dich: Warm-up, Strength, Bitch Work und Gymnastics Accessory

1. Warm-up
Slow 10 Minute Run
Then
Steady through:
10 Banded Good Mornings
20 Overhead Squats 95/65lbs (Luc für dich sind es Behind the neck push press im Snatch grip)
40 Double Unders (Luc: 40 Hip extensions)

2. Strength
Deadlift
5×1 @ 75-80%

Luc für dich ist es hier Strict Press 5×2 @ 75-80%

3. Oly
Pause Low Hang Snatch Warm Up
(Above knee)
4×3 @ 40-60% 1RM
Drop and Reset

See Demo Video HERE

Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week.
Take the warm up as seriously as you would take the heavy reps. We are trying to re-wire your brain to move through very important positions that can otherwise be overlooked.

4. Bitch Work
5 Rounds:
Row 40/30 Calories
Rest 3:00
All out jedes mal.

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

Luc und Beate das hier ist für euch:

EMOM 12 Min

  1. Ring Dip hold 20-40 sekunden
  2. Chin over bar pull-up hold 20-40 sekunden
  3. Hollow Hold 20-40 Sekunden
  4. Arch hold 20-40 sekunden

 

 

 

 

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One thought on “03.10.17 Dienstag

  1. 1) ZUM WARM-UP
    – DU 40 unbroken 🙂 Fortschritt 🙂

    2) STRENGTH
    Deadlift
    – 5×1 @75-80% (=91,875 – 98 kg)
    – DONE mit: 105 / 105 / 105 / 105 / 105 kg

    3) OLI

    Pause Low Hang Snatch Warm Up
    – 4×3 @40-60% (=22-33 kg)
    – DONE mit: 25 / 30 / 35 / 40 / 42,5 kg

    Hang Snatch
    – Every 2 Minutes for 12 Minutes
    – 1 Rep @90%+ (=49,5 kg+)
    – DONE mit 50 / 52,5 / 55 / 57,5 (neuer PR) / 60 (Fail, 2 Versuche)

    4) ANSTATT BITCH-WORKOUT

    Partner Workout
    – 80 Dips (Matador), jeweils Wechsel nach 5 Reps, Time 02:50 ( Minuten)
    – 5 Min. Pause, weiter in Min. 07:50
    – 250 cal Bike, jeweils Wechsel nach 10 cal, Time 11:34 (Minuten), Beginn Pause in Min. 19:24
    – 5 Min. Pause, weiter in Min. 24:24
    – 100 DB Snatches mit 20 kg, jeweils Wechsel nach 10 Reps
    – 120 cal row, jeweils Wechsel nach 15 cal
    TIME GESAMT: 34:34
    Mega Workout, mega Teams, und genialer Trainingspartner 🙂
    Hat Spaß gemacht 🙂

    EMOM 12 Min.
    1. Ring Dip hold 20-40 sec. DONE: 40 / 40 / 40 sec.
    2. Chin over bar pull-up hold 20-40 sec. DONE: 35 / 35 / 35 sec.
    3. Hollow hold 20-40 sec. DONE: 35 / 35 / 35 sec.
    4. Arch hold 20-40 sec. DONE: 35 / 35 / 35 sec.

    Like

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