Mo 3. Mai
BTC
a) movement prep
amrap 3min
10 step ups
5 handwalks
b) strength
2 sets
30""on/15""off
bulagarian split squats/side
side plank hold/side
c) conditioning
10-20-30-20-10 reps
for time
kb/db swings
step ups
no equipment down ups
compare to 07.01.2021
CAGES
a) warm up 10min
600m run
into
3 rounds
10 instep stretch + rotation
10 alt lateral squat stretch
5 handwalk + push ups
into
5 barbell good mornings
5 backsquats (unloaded bar)
5 behind the neck shoulder press
5 tall muscle cleans
5 frontsquats
5 shoulder press
5 hang power cleans
5 frontsquats
5 push press
5 backsquats
5 behind the neck push press
b) strength 20min
work up to a heavy ""bear complex""
within 15min
*power clean
frontsquat
push press
backsquat
push press
into
amrap 8min
max ""bear complex"" <75%