Metconoftheday – Dienstag, 02. April 2019:

Warmup:

5 – 10’ easy aerobic warm up
Accumulate 1’ passiv bar hang*

Core Activation** 3
20s on 10s off x 8
Hollow Hold / Arch hold alternating

3x
10 slow Scapula Pull-up
20 Quadruped Shoulder Tabs with knees up
10 Plate Ground to Overhead 20/15 Kg

A) GBW:

CHIPPERSTYLE

hollow body on floor
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

free headstand
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

bar tuck pull to invert
BEGINNER: 3x 5reps
INTERMEDIATE: 3x 7reps
FORTGESCHRITTENER: 3x 9 reps
*rest 60-120sec

push ups beginner
BEGINNER: 3x max effort (goal: >30 male | >15 female )
INTERMEDIATE: 3x max effort (goal: >50 male | >25 female)
FORTGESCHRITTENER: 3x max effort (goal: >70 male | >40 female)
*rest 60-120sec

B) Open Style Workout:

12min AMRAP

21x Push Press (34/25
15x Snatch
9x T2B

C) Clean & Jerk

[3 Cleans & 1 Jerk at the end] x3; rest 120sec

@50, 60, 70% of 1RM C&J

*für 1 Position Power Clean, suche die Position, welche dir am schwersten fällt und stope da für 2-3sec

D) Frontsquat

3×2 @60,70,80%
4×1 @87, 92, 97, 102%

Accessory:

3-4 rounds
10 Slow Eccentric Straddle Good Mornings
10 / 10 Single Leg Toe Touches
3-5x Eccentric Quads @51A1
1′ Side Plank / side

Cooldown:

5′ Breathing Work
90/90 Wall Breathing
8 Seconds inhale
4 Seconds hold
8 Seconds exhale
4 Seconds hold

5′ Savasana