Fr. 19. Sep.
a) mobility 4min
1:00 each
instep rotations
inverted hamstring stretch
calf stretch
lat stretch
b) warm up 4min
amrap 4min
10 straight leg sit ups
10 good mornings
10 box step ups
c) sumo deadlift 14min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%
d) conditioning 8min
3-2-1 minute amraps:
6 toes to bar
9 box jumps 60/50cm
12 alternating db snatches 22,5/15kg
• rest 1:00 between rounds
• pick up where you left off
e) stability 7min
3 sets
5 tempo cossack squats (l)
- rest 0:30 -
5 tempo cossack squats (r)
• tempo = 3 seconds up + 3 seconds down
• rest 1:00 between sets