Mi 21. Apr
BTC
a) movement prep
2 rounds
30"on/10"off
handwalk + push ups
hip crossover
b) strength
3 sets
30"on/10"off
seated single arm db press/side
hollow rocks
no equipment push ups
c) conditioning
amrap 15min
2-4-6-8-10 etc
single arm db hang power clean & jerk
tuck ups
no equipment burpees
compare to 28.12.2020
CAGES
a) warm up 10min
3 rounds
6 handwalks + push ups
12 alt twisted cross
6 dynamic bridge
into
2 rounds
5 behind the neck press
5 barbell elbow rotations
into
5 shoulder press
5 push press (unloaded bar)
5 push press @50%
5 push press (work load)
b) strength 15min
every 90sec x 10
2-3 push press <80%
c) midline
tabata
hollow hold
arch hold