Thu 13. May
BTC
a) movement prep
2 rounds
45"on/15"off
handwalk + push ups
dynamic bridge
samson stretch
b) strength
4 sets
30"hollow hold
30"side plank hold
30"arch hold
30"side plank hold
30"rest
c) conditioning
7 rounds
for time
5 inchworm
10 kb/db high pulls
20 weighted step ups
no equipment burpees, step ups
compare to 19.01.2021
CAGES
a) warm up 10min
2 sets
30"on/10"off
down ups
sumo squat stretch
handwalk
dynamic bridge
into
2 rounds
5 push ups
10 squats
into
2 db push ups
4 alt db renegade row
4 double db hang power cleans
4 double db frontsquats
4 double db push press
b) conditioning 20min
100 "people maker"
*double db push up
alt db single arm renegade row
double db squat clean thruster