Public Whiteboard

Components

Overhead Squat

Metcon

Tall Snatch

Metcon

3 Position Snatch

Squat Snatch

Snatch Pull

Settings

Workout

MOD 1675

Warm-up

15 min. Trainer´s choice.

STRENGTH

1: Overhead Squat (10-8-6-4-2 every 2 min.)

Overhead Squat

10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%

If you do not know your 1 RM OHS start with a medium weight and build up over the course.

WOD

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 min.
30 Dubs //15 Dubs or 45 Singles
15 OHS 42,5/30//30//17kg
30 Dubs
15 TTB //HKR

Weightlifting

1: Tall Snatch (5-5-5-5-5 every 2 min. across.)

light weight = empty bar to 30% of 1 RM, pull Under!

2: Metcon (Weight)

Hang Power Snatch + Power Snatch + OHS.
3+2+1 x 3@ 60% across. every 2 min.

3: 3 Position Snatch (1-1-1-1-1-1 every 2 min.)

Pockets, Knees, Floor;

Set 1+2 @ 60%
Set 3+4 @ 70%
Set 5+6 @ 80%
All Snatches are full squat Snatches.

4: Squat Snatch (1-1-1 every 2 min. climbing.)

Squat Snatch

Heavy & excellent

5: Snatch Pull (3 x 3 @ 110% every 90 sec.)

Snatch Pull

Whiteboard:

Tuesday, 11, September 2018

Male Clients

Jakob Chri ...
Weber

07:00 Kurs

1 x 2 @ 100 kg

Philipp
Sporer

WEIGHTLIFTING

1 x 2 @ 82.5 kg

Benjamin
Moser

17:00 Kurs

1 x 2 @ 80 kg

Thomas
Thaller

06:00 Kurs

1 x 2 @ 70 kg

Tino
Müller

WEIGHTLIFTING

1 x 2 @ 70 kg

Daniel
Angerer

18:00 Kurs

1 x 2 @ 50 kg

Hermann
Berger

07:00 Kurs

1 x 2 @ 45 kg

Female Clients

Nina
Budija

07:00 Kurs

1 x 2 @ 50 kg

Irmgard
Reiter

06:00 Kurs

1 x 2 @ 35 kg

Nicole
Franek

06:00 Kurs

1 x 2 @ 35 kg

Petra
Haas-Longitsch

06:00 Kurs

1 x 2 @ 25 kg

1x30kg