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Components

Hang Power Clean

Metcon

Deadlift

Hip Thrust

Settings

Workout

MOD 1871

Warm-up

20 min. Trainer´s choice.

Weightlifting

1: Hang Power Clean (12 min. Lift Off.)

Hang Power Clean

In teams of 3
Hang Power Clean Lift off.
Start with a light (40%) Bar and increase weights by 5% until failure.

WOD

2: Metcon (Time)

"Bubba Gump"
800/600m Row
9 Hang Power Cleans 85/55//60/40kg
21 Burpees over Rower

800/600m Row
15 Hang Power Cleans 60/40//45/30kg
21 Burpees over Rower

800/600m Row
21 Hang Power Cleans 50/35//35/17kg
21 Burpees over Rower

Time Cap: 21 min.

Lifting Weights

1: Deadlift

Deadlift

10 Min Warm Up + Mobility

DL w/ 10 DB Strict Press Super Set

00:00 - 10 @ 20%
02:00 - 9 @ 30%
04:00 - 8 @ 40%
06:00 - 7 @ 50%
08:00 - 6 @ 60%
10:00 - 5 @ 70%
12:00 - 4 @ 75-80%
14:00 - 3 @ 80-85%
16:00 - 2 @ 85-90%
18:00 - 1 @ 90-100%

2: Hip Thrust (5x5)

https://www.youtube.com/watch?v=pUdIL5x0fWg

find a weight that is duable for 5 times

5x5 @ 60-70% of 1 RM DL every 2 Min
(if this is your first time go for approx. 50% of 1 RM DL)

Whiteboard:

Friday, 03, May 2019

Male Clients