4. Juli 2022
Jul
04
B. Mobility
PNF Front rack mobility
5 reps per side
-contract 3sec
-stretch 3sec
C Activation
2 sets
-5 Tempo Front Squats @4.2.X.1
-5/5 Cossack squats
– 5 x TTB timing drill
Scaling Options
Beginner
14 Hanging Knee Raise
14 DB Step ups @ 1x moderate
Intermediate
14 Toes to eye level
10 DB Step up overs 2×35/25 lbs
Perform
6 rounds for time
14 CTB
14 DB Step-ups @ 2×50/35 lbs
5 reps @ 65-75-75-70 %
TC:12 min
Score: Weight
Scaling Options
Beginner
70% across all sets or RPE 7/10
Intermediate
As Written
Perform:
Every 2 mins for 8 minutes
5 reps
% are: 65-75-75-70