Public Whiteboard

Components

Bench Press

Metcon

Snatch from Blocks.

Squat Snatch

Settings

Workout

MOD 1522

Warm-up

15 min. Quicky warm up.
E.g.:
10 Push Ups
10 SDLHP Kb medium
10 back lunges
Wrist mobility
10 KB Push Press each arm
10 SDLHP
10 Goblet Squats
Ankel mobility
10 clapping Push Ups
10 SDLHP
10 Pistols or Box Pistols.

STRENGTH

1: Bench Press (10-8-6-4-2-2-2)

Bench Press

Climbing.
20 min. Session.
Work in teams.
Must have a spotter for the heavy sets!!!

WOD

2: Metcon (Time)

21-18-15-12-9

-Pistols alternating
-SDLHP 50/35//35/17kg
-Push Press 50/35//35/17kg

Time Cap: 20 min. (Sharp)

Scale Pistols to Box Pistols or double Airsquats.
Scale weights as needed.

WEIGHTLIFTING

1: Metcon (No Measure)

EMOM X 14
Odd: Snatch High Pull+ Hang Snatch+ Power Snatch
Even: 3 Snatch Balance

2: Snatch from Blocks. (Every 2 Min. )

Set . 1-3
5 @ 50%
Set . 4-5
4 @ 60%
Set . 6-7
3 @ 70%
Set . 8-9
2 @ 75-80%

Reset for each Rep.

3: Squat Snatch (1-1-1 your choice of weight)

Squat Snatch

Whiteboard:

Tuesday, 20, March 2018

Male Clients

Robert
Oberst

06:00 Kurs

1 x 2 @ 100 kg

Emmerich
Schlecht

17:00 Kurs

1 x 2 @ 95 kg

Michael
Leisch

WEIGHTLIFTING

1 x 2 @ 95 kg

Philipp
Sporer

17:00 Kurs

1 x 2 @ 95 kg

Fouad
Lilabadi

07:00 Kurs

1 x 2 @ 85 kg

90x1

Rudolf
Kricka

07:00 Kurs

1 x 2 @ 85 kg

Thomas
Thaller

18:00 Kurs

1 x 2 @ 85 kg

Tino
Müller

17:00 Kurs

1 x 2 @ 82.5 kg

Manfred
Jung

07:00 Kurs

1 x 2 @ 80 kg

Alexander
Tausch

18:00 Kurs

1 x 2 @ 75 kg

Markus
Becker

06:00 Kurs

1 x 2 @ 65 kg

Raimund
Weichenberger

18:00 Kurs

1 x 2 @ 65 kg

Paul
Schwab

06:00 Kurs

1 x 2 @ 62.5 kg

Female Clients

Private

07:00 Kurs

1 x 2 @ 52.5 kg

Berni
Gruber

06:00 Kurs

1 x 2 @ 52.5 kg

Irmgard
Reiter

WEIGHTLIFTING

1 x 2 @ 41 kg

Nina
Budija

WEIGHTLIFTING

1 x 2 @ 41 kg