Wed 12. May
BTC
"a) movement prep
3 rounds
10 down ups
10 alt instep stretch + rotation
b) strength
amrap 8min
4 alt kb/db turkish get ups
8 alt kb/db russian twist
no equipment turkish get ups with bottle, russian twist with bottle
c) conditioning
40, 30, 20, 10 reps
for time
single arm db/kb push press
burpees over db/kb
no equipment squats, burpees
compare to 18.01.2021
CAGES
a) warm up 10min
800m run
into
2 rounds
10 samson stretch
5 handwalks
10 dynamic bridge
into
2 rounds
10 frontrack lunges (unloaded bar)
10 shoulder press (unloaded bar)
10 barbell good mornings
into
5 deadlift (unloaded bar)
5 tall muscle cleans
5 hang power cleans
5 push press
5 power clean
5 push jerk
into
work up to work load
b) strength 20min
every 2:30min for 7 rounds
1 round "DT"
*12 deadlift 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50