03.08.2021
Weightlifting
Shoulder Press (3×10 )
60% of 1 Rep Max
Push Press (4 sets)
15 reps @ 50 %
10 reps @ 60 %
8 reps @ 65%
8 reps @ 70%
10 reps @ 60 %
8 reps @ 65%
8 reps @ 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
2-4-6-8–…
Wall Balls
Toes to Bar
2-4-6-8–…
Wall Balls
Toes to Bar
rest: 3 minutes
AMRAP 6
2-4-6-8-…
Wall Balls
Dumbbell Snatches
Rx:
Wall Ball: 9 / 6 kg
Dumbbell: 22,5 / 15 kg