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Components

Paused Deadlift.

Deadlift

Metcon

Muscle Clean

Power Clean

Halting Clean Complex.

Floating clean high Pulls

Settings

Workout

MOD 1791

Warm-up

15 min. trainer´s choice.

STRENGTH

20 min. session.

1: Paused Deadlift. (8 x 2 on the minute.)

Pause for 2 sec. below knee cap. on each rep.

Set 1&2 @ 60%
Set3&4 @ 65%
Set5&6 @70%
Set7&8 @ 75%

2: Deadlift (3 x 2 every 2 minutes)

Deadlift

Set 1 @ 83%
Set 2 @ 85%
Set 3 @ 87%
Stick to percentages!
Great Form.

WOD

3: Metcon (Time)

For Time:
21-15-9
-Deadlift @60% 1RM
-Chest 2 Bar Pull Up//Pull Up
-Lat. Burpees over Bar.

Time Cap.: 15 minutes.

Score: Time. Include weights.

Weightlifting

1: Muscle Clean (5 x 5 every 90 sec.)

Muscle Clean

Start 30% +5%each round

2: Power Clean (5-4-3-2-1 climbing every 90 seconds.)

Power Clean

Start @ 55% +5% each round

3: Halting Clean Complex. (2-2-2-2-2-2every 2 min climbing.)

Clean Pull to knees hold 3 sec.
than fluid into squat clean hold 3 sec.+
1 Squat Clean.

Start @ 70% +5% every 2 Rounds!

4: Floating clean high Pulls (5 x 3@ final weight of session 3 every 90sec.)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 29, January 2019

Male Clients

1

Andreas
Diwald

07:00 Kurs

1 x 2 @ 170 kg

1

Gregor
Herbst

07:00 Kurs

1 x 2 @ 170 kg

2

Jakob Chri ...
Weber

17:00 Kurs

1 x 2 @ 160 kg

3

Michael
Leisch

WEIGHTLIFTING

1 x 2 @ 142.5 kg

4

Thomas
Stiefelhagen

17:00 Kurs

1 x 2 @ 130 kg

5

Markus
Bichler

18:00 Kurs

1 x 2 @ 127.5 kg

6

Felix
Riffelsberger

07:00 Kurs

1 x 2 @ 120 kg

6

Tino
Müller

17:00 Kurs

1 x 2 @ 120 kg

7

Hermann
Berger

17:00 Kurs

1 x 2 @ 115 kg

7

Patrick
Pannagger

07:00 Kurs

1 x 2 @ 115 kg

8

Daniel
Angerer

18:00 Kurs

1 x 2 @ 112.5 kg

9

Bernhard
Mayer

17:00 Kurs

1 x 2 @ 107 kg

10

Markus
Kendlbacher

07:00 Kurs

1 x 2 @ 100 kg

11

Bernhard
Scharinger

17:00 Kurs

1 x 2 @ 90 kg

@75%

11

Daniel
Wagenhofer

17:00 Kurs

1 x 2 @ 90 kg

11

Florian
Kendlbacher

07:00 Kurs

1 x 2 @ 90 kg

11

Manfred
Schütze

17:00 Kurs

1 x 2 @ 90 kg

60 / 70 / 80kg

12

Felix
Winter

07:00 Kurs

1 x 2 @ 85 kg

12

Max
Strohmaier

07:00 Kurs

1 x 2 @ 85 kg

13

Bernhard
Sohler

18:00 Kurs

1 x 2 @ 80 kg

14

Danny
Richter

17:00 Kurs

1 x 2 @ 77.5 kg

15

Raimund
Weichenberger

18:00 Kurs

1 x 2 @ 74 kg

16

Thao
Nguyen

07:00 Kurs

1 x 2 @ 62.5 kg

17

Stefan
Gerhartinger

17:00 Kurs

1 x 2 @ 60 kg

18

Patrick
Scharfetter

WEIGHTLIFTING

1 x 2 @ 10 kg

Female Clients

1

Nina
Budija

17:00 Kurs

1 x 2 @ 77.5 kg

2

Irmgard
Reiter

06:00 Kurs

1 x 2 @ 75 kg

3

Andrea
König

17:00 Kurs

1 x 2 @ 65 kg

4

Petra
Haas-Longitsch

06:00 Kurs

1 x 2 @ 60 kg

4

Sabrina
Brauner

17:00 Kurs

1 x 2 @ 60 kg

5

Christa
Wagenhofer

17:00 Kurs

1 x 2 @ 42 kg

6

Anita
Perchermeier

18:00 Kurs

1 x 2 @ 37.5 kg

7

Bernadette
Moser

WEIGHTLIFTING

1 x 2 @ 7 kg