So. 17. Mai
a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch
b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. hollow hold
4. ring rows
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest
Sunday Endurance for Open Gym
choose row or ski
1 set:
1000/900m
rest 2:00 after set -
2 sets:
500/450m
rest 1:00 after each set -
4 sets:
250/225m
rest 0:30 after each set -
rpe: 6-7
aerobic power [lactate threshold]