Sat 17. Apr
BTC
a) movement prep
amrap 6min
8 samson stretch
4 handwalks
8 twisted cross
4 reverse snow angels
b) strength
3 rounds
10 scapuila push ups into 5 tempo push ups
10 shoulder taps into 10 alt plank ups
10 arch rocks into 10"arch hold
10 hollow rocks into 10"hollow hold
60"rest
c) conditioning
amrap 20min
2-4-6-etc push ups
4-8-12-etc sit ups
8-16-24-etc jumping lunges
scale kneeling push ups, lunges
compare to 31.1.2021
CAGES
a) warm up 10min
800m run
into
2 rounds
10 alt samson stretch
10 lateral squat stretch
5 handwalk + push ups
into
5 barbell good mornings
5 backsquats (unloaded bar)
5 behind the neck press (unloaded bar)
5 tall muscle clean
5 frontsquats
5 shoulder press
5 hang power cleans
5 frontsquats
5 push press
5 power cleans
5 frontsquats
5 push jerks
into
work up to work load
b) conditioning 20min
every 2:00min x 10
3 power cleans + 3 frontsquats + 3 push jerks 70/50
scale 50/35