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Programming Hall 4 Week 28

  • Jul 07, 2019
  • superadmin

U1 Lite:

Monday 08.7.2019

Focus:
Shoulder Warm Up
DB Snatch Technique
3 x 1 min DBall Bear Hug March

5 ROUNDS:
18 Alternating DB Snatches 15/10kg
100m DBall Carry 35/20kg

Wednesday 10.7.2019

Focus:
Power Clean Technique
3 x 12 Up Right Barbell Row
3 x 20 Calf Raise per leg

14min AMRAP:
8 Power Clean
10/8 Kcal BIKE

Thursday 11.7.2019

Focus:
KB Swings Practice
Double Unders practice
3 x 20 Banded Good Morning
3 x 20 Calf Raise per leg

6 ROUNDS:
20 KB Swings 24/20kg
50 Single Unders

 

U1 Strongman:

Saturday 13.7.2019

Strength:

Single arm bent over rows
8 x 5 per arm @ RPE 8

Event:

Zercher carry
Max distance to failure @ bodyweight*

*Buddies can assist in lifting it to the starting position

U1 Endurance Indoor:

Monday 08.7.2019

Team of 4:
Complete for time:
6 x 400m Jerry Can team RUN
after each set perform:
– 24 Jerry Cans Thrusters per team
– 24 Burpees over the Jerry Can per team
* 2 x Jerry Cans per team
* switch and rotate cans and reps as needed
* whole team runs together

Wednesday 10.7.2019

20 ROUNDS:
200m run
4 DBall Over the double boxes 50/35kg