29.11.2017 Mittwoch

2018 Cycle 2 – Week 6 Day 3
1. Warm-up
4 Steady Rounds:
12 Jumping Lunges
8 Light Snatch Balance
4 Bar Muscle Ups / 4 strict C2b mit einem band.
2. Strength
Back Squat
2-2-2-2-2
As heavy as possible.

Nächste Woche ist testing week. Die doubles an Back Squats dienen als Vergleichswert für den 3RM damit wir ein gefühl haben wo er ungefähr liegt.
3. Oly
Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset.
Then
7×1 @ 90%+

Für die Aufwärmsätze alle 1:30 einen satz. Für die Arbeitssätze immer alle 2:00 einen satz
4. Interval
5 Rounds:
12 Front Squats 70/55kg
15 Toes to Bar / 6 T2B oder Knees to Elbow (hier die technik vom Nil umsetzen)
18 Kettlebell Snatch 24/16 kg
(9 each arm.)
Rest :90
Push through each round as quickly as possible. Idealerweise alle Sätze maximal 1 mal aufbrechen. 5 Runden ist ne hohe anzahl an runden vergesst das nicht.
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.

6. Accessory (luc+Beate)
Sled Facing Backward Drag
Heavy AF
50′ x 5
Rest as needed.
See sled work demo video HERE
Lean back and dig. Once you get the Sled moving try not to let the momentum stop by using fast choppy steps.

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