Mon 17. Nov
a) mobility 3min
1:00 each
inverted hamstring stretch
seated pike stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 good mornings
30sec plank hold
*remaining time bike/ski
c) deadlifts 9min
on the 3:00 x 3 sets
5 tempo deadlifts at 65%
3 seconds up, 3 seconds down
d) conditioning 15min
for time
30 deadlifts 85/60kg
50 v-ups
25/20cal bike/ski
25/20cal ski/bike
50 v-ups
30 deadlifts
muscular endurance & vo2 max
e) stability 4min
tabata (20sec on/10sec off) x 8 rounds
side plank
Skill Class 18:00
hang power clean