Mi 15. Mrz
a) mobility 3min
1:00 each
pass through
dowel lat stretch
dowel leg swings (30s each)
b) warm up 5min
40 dowel hops
20 dowel sit ups
30 dowel hops
15 scapula pull ups
20 dowel hopd
10 ring rows
10 dowel hops
5 pull ups
c) weighted strict pull ups 12min
build to a heavy set of 3 reps
d) conditioning 12min
30-20-10 reps for time
ring dips
power snatches 40/30