Wed 11. Sep
a) mobility 3min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch
b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
10 scapula push ups + 5 push ups
c) tempo deadlift 12min
(cycle week 1/3)
build to a heavy 3 rep deadlift
5 sec negative
try to increase weight from 31.7.24.
d) conditioning 18min
emom 10min
12 push ups
max power cleans 60/40kg
3 min rest
amrap 5min
max cal row
rx+ 70/50kg
score is sum of power cleans & calories