MOBILITY & WARM UP
AMRAP 12 min
12 Weighted Single-Leg Squats
12 Alternating Reverse Lunges
12 Downward Dog Alternate Toe Touch
12 Goblet Lunges
1:00 Hollow Hold
SKILLS & SPECIFIC WARM UP
Squat Therapy – Deadlift
2 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“HEAVY DEADLIFT”
9 Sets For Load:
Deadlift
10-5-3-1-1-1-3-5-10
MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
3 Rounds:
5 Push Ups
5 Slow Wall Squats
10 Good Morning
10 AB-Mat Sit-Ups
SKILLS & SPECIFIC WARM UP
Deadlift
CONDITIONING
“MR. INCREDIBLE”
In a 30′ Time cap
Run 800mt
45 Push Ups HR
15 Deadlift #0.75 BW
Run 800mt
30 Push Ups
15 Deadlift #BW
Run 800mt
15 Decline Close Grip Push Ups
15 Deadlift #1.2 BW
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Clean Warm Up – Push Press
In a 5 minutes build your weight for first Round of: Icredible Hulk 5 5 Deadlift + 5 Hang Muscle clean + 5 Front Squats + 5 Push Press
CONDITIONING
“INCREDIBLE HULK” *
AMRAP in 20 minutes
5 Deadlifts #53/35
5 Hang Power Cleans #53/35
5 Front Squats #53/35
5 Push Press #53/35
5 Back Squat #53/35
*compare to 09.11.17
WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Hips – Shoulders – Deadlift
STRENGHT
Deadlift
5-5-3-3-1
Climbing in weight
CONDITIONING
“INCREDIBLE HULK” *
AMRAP in 20 minutes
5 Deadlifts #53/35
5 Hang Power Cleans #53/35
5 Front Squats #53/35
5 Push Press #53/35
5 Back Squat #53/35
*compare to 29.06.16
