Do 9. Mrz
a) mobility 3min
1:00 each
scorpion
kneeling lat stretch
instep rotation
b) warm up 5min
1-2 rounds
15 sit ups
5 strict presses (empty bar)
10 scapula pull ups
5 push presses
5 pull ups / ring rows
5 push jerks
b) pressing complex 15min
build to a heavy set:
1 strict press,
3 push presses,
5 push jerks
c) conditioning 15min
for time
50 toes to bar
30 shoulder to overhead 40/30
35 pull ups
20 shoulder to overhead 50/35
20 chest to bar pull ups
10 shoulder to overhead 60/40