So. 13. Juli
a) mobility 3min
1:00 each
lat stretch
scorpions
hand walk
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. box step ups
4. straight leg sit ups
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 barbellthruster 20/15kg
2. 10-15cal row
3. 16-20 box jumps
4. 8-12 strict knee to chest
Sunday Endurance for Open Gym
6 sets for quality:
60sec fast [rpe 7]
60sec easy [rpe 3]
30sec fast [rpe 7]
30sec easy [rpe 3]
•rest 2 minutes between sets
score: total meters
lactate threshold