09.05.2017

1)

3 Sets

10 Goblet Squats 31X1

Rest 30 seconds

20 Banded Good Mornings

Rest 30 seconds

30 Russian Swings

Rest 60 seconds

 

2)

5 Rounds

2 min on / 2 min off

250 m Row

Max Airsquats

 

°°°°°

 

Advanced

1)

Clean & Jerk

a. Find your daily 2 RM

b. 5x2 90%

c. Clean + Frontsquat + Jerk

5x1 90% of daily 2 RM

 

2)

Strict Press

Build to a 3 RM

 

3)

For Time

12 Muscle Ups

30 HSPU

8 Muscle Ups

20 HSPU

4 Muscle Ups

10 HSPU

 

4)

3 Sets

15-20 GHD Back Ext.

15-20 GHD Situps