3. Januar 2024
Jan.
03
2 sets
– 5 DB Suitcase deadlifts
-5 DB high pulls
– 5 DB Strict press
*Perform all on one side then the other. 2 sets e/s
+
3 sets:
– 10 seconds speed steps
– 10 seconds right foot jumps
– 10 seconds left foot jumps
Rest 30 seconds
Shoulder Press (3011 tempo)
Set 1
10 reps @ 60%
Set 2
8 reps @ 70%
Set 3
6-8 reps @ 75%
Set 4
4-6 reps @ 80%)
Every 2:30, for 10 minutes:
Set 1: 4 reps @ 80%
Set 2: 4 reps @ 85%
Set 3: 2-4 reps @ 90%
Set 4: 2-4 reps @ 95%
% based off 5 RM
50 Shoulder Presses @ 20/15 kg
Time Cap: 3 minutes)
Every 2:30, for 10 minutes:
Set 1: 4 reps @ 80%
Set 2: 4 reps @ 85%
Set 3: 2-4 reps @ 90%
Set 4: 2-4 reps @ 95%
% based off 5 RM
12 minute AMRAP:
2 rounds
– 32 Single unders
– 16 alternating one arm DB snatches @ 22.5/15kg
2 rounds
– 32 double unders
– 16 single arm DB power clean and jerks @ 22.5/15kg
2 sets:
20 /side Standing Banded Glute Abductions
Rest 1 min
AMRAP (-5 sec) / side Single leg Sorenson Hold
*rest 30 sec between sides
Rest 1 min
2 sets:
20 /side Standing Banded Glute Abductions
Rest 1 min
AMRAP (-5 sec) / side Single leg Sorenson Hold
*rest 30 sec between sides
Rest 1 min