20. Oktober 2022
Okt
20
1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 1 min Machine
– 5 Kip Swings
– 10 Alternating V-Ups
– 5 Clean Deadlifts (empty bar)
– 5 Hang Muscle Cleans (empty bar)
– 5 Power Cleans (empty bar)
2. Workout Prep
With Partner
3 rds
– 5 Synchro T2Bs
– 2 Power Cleans (each/ build up in weight)
„April 15, 1912“
Freedom (RX’d)
Teams of 2
– 50 sync. T2Bs
– 50 Power Cleans (47,5/70)
– 50 sync. T2Bs
Individual Option:
– 50 T2Bs
– 25 Power Cleans (47,5/70)
– 50 T2Bs
Independence
Teams of 2
– 50 sync. Hanging Leg-Raises
– 50 Power Cleans (42,5/60)
– 50 sync. Hanging Leg-Raises
Liberty
Teams of 2
– 50 sync. Hangin Knee-Raises (Sit-Ups)
– 75 Dumbbell Cleans (light)
– 50 sync. Hanging Knee-Raises (Sit-Ups)
Target time: 9-11
Time cap: 15 minutes
*Build to a moderate weight; stay the same or build across sets
Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
DB Good Mornings
https://youtu.be/7T_cWbUzMwM
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
Seated Arnold Press
https://youtu.be/D07XHj7G7iA
– 1 min couch stretch (each side)
– 1 min twisted cross (each side)
– 1 min Seal Pose
