Do. 20. Mai
BTC
a) movement prep
3 rounds
10 alt inverted hamstring stretch
10 alt instep stretch + rotation
10 dynamic bridge
b) strength
every 3min for 4 rounds
14 alt single leg db/kb rom deadlift
14 weighted glute bridge
14 weighted hollow hold pull downs
14 seated tuck ups
no equipment move without db/kb
c) conditioning
100-80-60-40-20 reps
moutain climbers
50-40-30-20-10 reps
goblet lunges
no equipment lunges
compare to 27.01.2021
CAGES
a) warm up 10min
emom 9min
1. 14 step ups
2. 14 alt samson stretch
3. 7 handwalks
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load
b) conditioning 20min
emom 20min
1. 5 deadlift 120/80
2. 10 double db box step overs 20/15
3. 10 alt double db suitcase lunges 20/15
4. rest