A.
Squat Therapy
B.
Front Squat 7×5
C.
18′ AMRAP:
10 Wallballs
20 Double Unders
10 Power Swings
24/20, 20/16
D.
Basic Strength – DELOAD
BSQ 3×5 40-50-60
Ring Dips 3×5 40-50-60
4 Rounds:
10 Barbell Roll-outs
10 Ring Rows
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A.
Basic Strength
Press 5-3-1+ 75-85-95
40kg x 5; 45kg x 3; 50kg x 5 (überall 2,5kg zu viel mangels 1,25kg Scheiben..)
FSQ 5-5-5-3-3-1-1
60kg x 5; 70kg x 5; 80kg x 5; 85kg x 3; 90kg x 3; 95kg x 1; 100kg x 1
3 x 8 of One arm push ups (per side)
Weighted Pull Ups 3 x 5 @ 15kg
Weighted Chin Ups 3 x 5 @ 20kg
B.
WOD 1:
5RFT of
8 BB Roll outs
12 Pistols
5 PP @45kg
C.
WOD 2:
4 RFT of
10 BJ
10 Burpees