Workout of the Day

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%

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