Mi 26. Mai
BTC
a) movement prep
emom 8min
1. 45"alt lateral squat stretch
2. 45"dynamic bridge
b) strength
3 sets
10 weighted lateral lunges right leg
10 weighted lateral lunges left leg
15 seated knee tucks
20 weighted glute bridges
30"top of glute bridge hold
60"rest
no equipment move without db/kb
c) conditioning
5 rounds each
for total reps
40"on/20"off
kb/db high pulls
kb/db goblet lunges
kb/db russian twist
no equipment down ups, lunges, sit ups
compare to 02.02.2021
CAGES
a) warm up 10min
400m run
into
2 rounds
10 alt instep stretch + rotation
10 step ups
10 dynamic bridge
into
5 tall muscle clean (unloaded bar)
5 hang muscle clean (unloaded bar)
5 hang power clean with 3sec pause in catch (unloaded bar)
5 power clean (unloaded bar)
b) conditioning 20min
emom 6min
1. 3 power cleans (climbing)
2. 6 box jumps 60/50
1min rest
emom 6min
1. 2 power cleans (climbing)
2. 6 box jumps 75/60
1min rest
emom 6min
1. 1 power clean (climbing)
2. 6 box jumps 90/75