MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

16. Mai 2022

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Monday, May 16th 2022

Warm-up
A. General
2 sets
100m jog or shuttle runs in the gym
12 In and out squats
8 Good mornings

B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds

C. Activation
2 sets
6/6 RDL with reach, slow and controlled
6/6 Front Foot elevated split squat
3 Pause back squat @ empty bar or light

Weightlifting
Back Squat (Weight)
3 sets
3 reps @ 80%
Rest 1 min
6 reps @70%
Rest 1 min
12 reps @50%
Rest 2 mins

TC: 20mins
Score: Weight

Metcon
Metcon (Time)
5 rounds
10 Power cleans 60/43 KG
10 Bar facing burpees

TC: 12 mins
Score: Time

Extra Accessory
Metcon (Weight)
Hip thrust hold
3 x 60 seconds @ moderate to heavy

PROBETRAINING ANMELDUNG