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171222 PB.Plan

WOD

OPEN Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups

From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups

From 6:00-9:00 2 rounds of: 14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

PB.Plan

Kraft Beine

BSQ (% von 3RM) 70/5 /2 75/5 /2 80/5

Kraft Arme

5xME strict Pullups (Ziel: in jedem Satz 10+ reps)

Oly

OHS (% von 3RM OHS) 82/2 87/2 92/2 97/2 101/2

Gymn

10 EMOM: 2-5 MUS weighted,

3x ME Butterfly PLU, 90sec rest

Accessory

5x1min Plankhold (weighted und auf dem Fußspann),

5x 20 Jefferson Curls (wenig Gewicht!!)

StrongmanWOD

Skill: 24min BSQ work up to heavy 5rm

WOD: 24 Minutes EMOM: Min 1: 3 Squat BSQ: 80%/5RM, Min 2: 50′ Farmer Carry, Min 3: 15′ Rope Climb + Max Effort Kettlebell Swing (53/35)

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