28. Februar 2024
Feb
28
2 sets
– 5 Inchworm to yoga push ups
– 8 Barbell RDL (empty bar) w/ 3 sec neg
– 8 Shoulder Press with 1 sec pause OH
– :15 hollow hold
– 20 single unders
+
C&J Prep
2-3 Sets – building across sets
– 3 Power Clean and Jerks @ light load
– 3 Lateral Burpees over bar
EMOM x 9:
Min 1-3: 35 sec AMRAP Power clean and Jerks @ 85/55 kg
Min 4: Rest/change weights
Min 5-7: 35 sec AMRAP Power clean and Jerks @ 75/50 kg
Min 8: Rest/Change weights
Min 9-11: 35 sec AMRAP Power clean and Jerks @ 60/45
*5 Lateral Burpees Over Bar each set immediately before starting C/J’s.
5-4-3-2 minute AMRAPs:
Picking up where you left off
-30 Double Unders
-10 Deadlift – 115/80 (52/36kg)
-5 TTB
– rest 1 minute b/w amraps
3 alternating sets of:
A1. 8-10 Gliding Leg Curls With Hip Extensions
Rest 1 minute
A2. 12-15 One Arm Ring Rows
