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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider

    31.10.19

    Maximal Strength

    Back Squat:


    Every 2:30 x 5

    3 Back Squats

    Rest 20 sec.

    2 Front Squats


    Barbell, 75% of 2RM


    Battery

    2:00 on, 1:00 off x 5

    15 Box overs

    12 Thrusters 40/30

    Max reps burpees OTB


    Notes: Thrusters must be an unbroken weight. Max effort work, no pacing.


    __________


    Weightlifting

    Squat Clean

    3-Position Clean (Floor, knee, mid-thigh)

    Every 2:00 min for 12 min (6 × 1 Set)

    Notes: increase weight / start low / no 1 rm testing (max. 60-70 %)


    Split Jerk (aus dem Rig)

    Every 2:00 min for 12 min 2 Split jerk (6 × 2 sets, 55-70%)


    RDL

    5×5, 65% vom 1 RM Clean


    Accessory

    Seated push press

    3x10 with DB