25.07.2017

1)

50/35 cal Row or 40/25 cal AB

30 Front Squats 42,5/30 kg

25 Toes to Bar

20 Burpees

50/35 cal Row or 40/25 cal AB

20 Front Squats 42,5/30 kg

15 Toes to Bar

10 Burpees

 

°°°°°

 

Advanced

1)

Warmup

3 Rounds

:30 Goblet Squats

200 m Row

10 Knee Raises

followed by ...

Front Sots Press

5x3

 

2)

Cluster

6x1

*Perfect Form

 

3)

Power Clean & Power Jerk

6x1 70%

 

4)

50/35 cal Row or 40/25 cal AB

30 Front Squats 52,5/30 kg

25 Toes to Bar

20 Burpees

50/35 cal Row or 40/25 cal AB

20 Front Squats 52,5/30 kg

15 Toes to Bar

10 Burpees

 

5)

3 Sets

20 DB Bench Press