Mo. 1. Dez.
a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 scap. push ups
30sec plank hold
*remaining time row
c) back squat 14min
3 sets
5 back squats at 75–80%
d) conditioning 18min
for time
5 rounds
50-40-30-20-10cal row (men)
40-32-24-16-8cal row (women)
22 single db overhead lunges 22,5/15kg
muscular endurance & lactate threshold
Skill Class 18:00
db snatch + db overhead lunge