14.10.17 Samstag

2018 Cycle 1 Retest Week Day 5

1. Warm-up
4 Steady Rounds
10 Kettlebell Taters
Run 100m

2. Strength
Find a 3RM Deadlift
Wärmt euch sehr gut auf. Limitiert die Versuche auf 2 – 3 heavy lifts. Sicherheit > Gewicht

3. Conditioning
“Amanda”
9-7-5
Bar Muscle Ups
Squat Snatch 47,5kg

Beate:

18-14-10

Pull-ups

9-7-5

Squat Snatch 40kg

4. Bitch Work
For Time:
Run 1 Mile
1 Runde schneller 2+3 schnell 4 am schnellsten das ist das pace. Nicht die erste runde so schnell wie es geht. Die 3 Runde wir der Knack punkt sein.

5.Gymnastic Accessory

3 Sets of max Handstand Hold

Rest as needed

One thought on “14.10.17 Samstag

  1. 2. Strength
    3RM Deadlift
    – neuer PR: 3 RM = 125 kg
    – zum Vergleich: am 26.09.17 = 2 Reps mit 122,5

    3. Conditioning
    “Amanda”
    18-14-10 Pull-ups
    9-7-5 Squat Snatch 40kg
    TIME: 06:16

    4. Bitch Work
    Run 1 Mile
    Time: 6:21
    Pace: 6:25 / Mile

    5.Gymnastic Accessory
    3 Sets of max Handstand Hold
    3 Min. / 3 Min. / 3 Min.

    Like

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