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6. März 2016 Patrick Brand

06/03/2016 Workout of the Day

Hero Sunday

Open Workout 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.


Strength WOD:

Strength:

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

16x every 15sec: Clean&Jerk 2@60-65%

Conditioning:

8 Rounds of „Cindy“:

Pull Ups 5

Push Ups 10

Air Squats 15


Next Week

Gymnastics

Di: Butterfly Pull Ups

Do: Handstand Walk

Mobility

Mo: Deadlift

Mi: Back Squat

Fr: Mobility for 16.3

Olympic Weightlifting

Di: Clean & Jerk

Do: Snatch

So: Clean Technique

Prep-Course

Mo: Front Squat/ Back Squat

Mi: Back Squat/ Deadlift Clean

Fr: Deadlift/ Clean


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