Mon 10. Nov
a) mobility 3min
1:00 each
samson stretch
lat stretch
scorpions
b) warm up 5min
on every 2:30 x 2 rounds
10 push ups
10 prone snow angels
10 ring rows
*remaining time bike/ski
c) strict press 9min
on the 3:00 x 3 sets
5 tempo strict press at 60%
*3 seconds up 3 seconds down
d) conditioning 14min
for time
25/20cal bike/ski
50 push press 35/25kg
25 strict pull-ups
50 push press
25/20cal ski/bike
muscular endurance
e) arms & shoulders 5min
3 supersets
10 lateral raises
15 barbell curls
1min rest between sets
Skill Class 18:00
push press