Tagestraining 23.05.2015

SUFFERING

1. A) Back Squat 10RM
2. B) For time: Run 1,4km – 50 Front Squats 60/40kg – 100 Abmat Sit Ups – 150 Double Unders – 50 Hang Power Cleans 60/40kg – 50 Burpee Box Jump Overs

ADVANCED SUFFERING

1. A) Back Squat 10RM
2. B) @ 0 minutes: AirDyne/Row – 16 x 15 sec hard, 15 sec easy. Rest 3 minutes after 16 intervals

@ 11 minutes: 8 minute AMRAP, Rest 3 minutes after the AMRAP
1 Rope climb
10 Push up
15 over the box jump

@ 22 minutes: AirDyne/Row – 16 x 15 sec hard, 15 sec easy. Rest 3 minutes after 16 intervals

@ 33 minutes: 8 minute AMRAP
1-2-3-4-5-6 etc.
Clean and Jerk 60/40kg (60/40kg)
10m Shuttle sprint

SKILLS

1. A) Muscle Ups Practice
2. B) EMOM 10: Odd: Strict Chin Ups / Even: Strict HSPU
3. C) For time: 50 Burpee Box Jump overs

Gewichtheben:

Reißen WKÜ