Public Whiteboard

Components

Deadlift

Metcon

3 Position Clean

Metcon

Clean Pull from riser ...

Settings

Workout

MOD 1593

Warm-up

15 min.
-Rowing mechanics
-Posterior chain & Thoracic spine mobility
-Deadlift Points of Performance.
Into strength session.

STRENGTH

Deadlift (15 min. To establish a 1RM.)

Deadlift

Work in teams.
Stay Safe!

WOD

Metcon (Time)

3 Rounds for time of:
1k Row // 800m Row
25 Deads 100/70//70/45kg

Time Cap: 21 min.

Weightlifting

1: 3 Position Clean (10 Rounds Every 90 seconds build up.)

Pockets-Hang-Floor

Starting with 50% 10 Rounds build up every 90sec. in small steps. 2,5kg/5kg each Round.

2: Metcon (Weight)

10 Rounds OTM
1 Power Clean + 2 Split Jerks @ 70-80%

Footwork!
Consistency.

3: Clean Pull from riser 20kg Plate (5x5 every 2 min. @ 90-100% 1RM)

Whiteboard:

Tuesday, 12, June 2018

Male Clients

Andreas
Diwald

07:00 Kurs

1 x 1 @ 220 kg

Benjamin
Nezmah

17:00 Kurs

1 x 1 @ 210 kg

John
J. Geser

17:00 Kurs

1 x 1 @ 210 kg

Michael
Leisch

17:00 Kurs

1 x 1 @ 180 kg

Thomas
Thaller

06:00 Kurs

1 x 1 @ 180 kg

Philipp
Sporer

18:00 Kurs

1 x 1 @ 170 kg

Markus
Bichler

17:00 Kurs

1 x 1 @ 160 kg

Niki
Selner

17:00 Kurs

1 x 1 @ 160 kg

Tino
Müller

18:00 Kurs

1 x 1 @ 160 kg

Manfred
Jung

07:00 Kurs

1 x 1 @ 150 kg

Hermann
Berger

18:00 Kurs

1 x 1 @ 145 kg

Paul
Schwab

18:00 Kurs

1 x 1 @ 140 kg

Manuel
Contador

17:00 Kurs

1 x 1 @ 130 kg

Markus
Kendlbacher

17:00 Kurs

1 x 1 @ 130 kg

Felix
Winter

07:00 Kurs

1 x 1 @ 120 kg

Patrick
Baier

18:00 Kurs

1 x 1 @ 100 kg

Female Clients

Irmgard
Reiter

WEIGHTLIFTING

1 x 1 @ 97.5 kg

Nina
Budija

07:00 Kurs

1 x 1 @ 95 kg

Strumegger
Sandra

17:00 Kurs

1 x 1 @ 57.5 kg

Lisa
Langwallner

17:00 Kurs

1 x 3 @ 57 kg