Mo. 15. Sep.
a) mobility 4min
1:00 each
instep rotations
samson stretch
scorpions
lat stretch
b) warm up 4min
40sec on/ 20sec off
1. ring rows
2. push ups
3. double db deadlifts
4. straigh leg sit ups
c) push press 12min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%
d) conditioning 12min
on the minute x 12min
min 1: strict pull-ups
min 2: double db push press
min 3: double db hang power cleans
min 4: unweighted russian twists
dumbbells: 22.5 / 15 kgs
score: sum total of lowest reps at each station
e) durability 6min
2-3 supersets:
max chin-up hold
8-12 pausing push ups
**3 second hold at top & bottom
rest 1:00 between supersets
Skill Class 18:00
hang power clean & push press