Public Whiteboard

Components

Overhead Squat

Metcon

High-Hang Snatch

Hang Snatch

3 Position Snatch

2 Snatch Lift Offs + ...

Settings

Workout

MOD 1752

Warm-up

15 min. trainer´s choice.
Open door 11 of the advent calendar

STRENGTH

1: Overhead Squat (3-2-1-3-2-1-3-2-1 on the 90´s)

Overhead Squat

10 min. to build up to a heavy single.
Then.

Waveloading:
3 Rounds of:
3 @ 80%
2 @ 85%
1 @ 90%
perform one set every 90 seconds.

25min. session.

WOD

2: Metcon (Time)

For Time
21-15-9
Overhead Squats 50/35//35/25kg
Handstand Push Ups

Time Cap: 10 min.

Weightlifting

1: High-Hang Snatch (5 x 4 on the 90´s @ 50-65%)

2: Hang Snatch (5 x 3 on the 90´s @65-75%)

Hang Snatch

Set 1-2 @65%
Set 3-4 @70%
Set 5 @75%

3: 3 Position Snatch ( 6 x 1 complex every 2 min. @75-85%)

Pockets, Knees, Floor;

Percentages differ by High Hang Snatch.
Set 1-2 @75%
Set 3-4 @80%
Set 5-6@85%

4: 2 Snatch Lift Offs + 1 Snatch (1-1-1 every 2 min. @ 85-90%)

2 Snatch Lift Offs + 1 Snatch

1 @85%
1 @87,5%
1@90%

Whiteboard:

Tuesday, 11, December 2018

Male Clients

Jakob Chri ...
Weber

18:00 Kurs

1 x 1 @ 110 kg

Andreas
Diwald

07:00 Kurs

1 x 1 @ 90 kg

Felix
Winter

07:00 Kurs

1 x 1 @ 90 kg

Michael
Leisch

WEIGHTLIFTING

1 x 1 @ 90 kg

Patrick
Pannagger

17:00 Kurs

1 x 1 @ 85 kg

Thomas
Stiefelhagen

17:00 Kurs

1 x 1 @ 85 kg

Manfred
Jung

07:00 Kurs

1 x 1 @ 82.5 kg

75-77,5

Philipp
Sporer

18:00 Kurs

1 x 1 @ 80 kg

Tino
Müller

18:00 Kurs

1 x 1 @ 80 kg

Benjamin
Moser

18:00 Kurs

1 x 1 @ 75 kg

Andreas
Myrberg

18:00 Kurs

1 x 1 @ 70 kg

Raimund
Weichenberger

17:00 Kurs

1 x 1 @ 65 kg

Paul
Schwab

06:00 Kurs

1 x 1 @ 60 kg

Robert
Strohmaier

07:00 Kurs

1 x 1 @ 55 kg

Daniel
Angerer

17:00 Kurs

1 x 1 @ 50 kg

Johannes
Barth

18:00 Kurs

1 x 1 @ 35 kg

Female Clients

Nina
Budija

07:00 Kurs

1 x 1 @ 55 kg

Petra
Haas-Longitsch

06:00 Kurs

1 x 1 @ 35 kg