Mi. 28. Apr.
BTC
a) movement prep
2 rounds
30"on/15"off
down ups
samson stretch
b) strength
3 sets
30"on/15"off
alt db/kb reverse lunge to deadlift
db/kb russian twist
no equipment reverse lunges to deadlift without kb/db
hollow hold
c) conditioning
amrap 14min
14 db/kb swings
14 burpees
no equipment squats
compare to 04.01.2021
CAGES
a) warm up 10min
3 rounds
200m run
20/15cal row
10 sumo squat stretch
into
2 rounds
15/10cal row
5 thruster (unloaded bar)
into
15/10cal row
5 thruster (work load)
200m run
b) conditioning 20min
27-21-15-9 reps
for time
row (cal)
thruster 40/30
400m run b/w sets
scale 30/20