DATE

2022/07/21 DONNERSTAG Lessonplan

AMRAP 10:
1-2-3-4…
DB Turkish get-up
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

RX: 15/22,5 Kg

GENERAL WARM-UP | 10:00
1 set:
1:00 row, bike, ski, or run (200-m)
10 single-leg toe touches/leg
:10 samson stretch/leg
:20 side plank on elbow/side
10 DB single-arm shoulder press/arm (light)

1 set:
1:00 row, bike, ski, or run (200-m)
:20 scale hold/leg
5 split squats/leg
:20 side plank on hand/side
10 DB shoulder press (workout weight)

1 set:
1:00 row, bike, ski, or run (200-m)
– Go fast.

PRE-WORKOUT STRENGTH | 11:00
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.

STRICT CHEST-TO-BAR REVIEW & SCALING | 3:00
1-2 sets:
3-5 strict chest-to-bar pull-ups

TURKISH GET-UP | 7:00
DB windmill
DB overhead lunge + windmill
4:00 Turkish get-up practice

RECOVERY | 10:00
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation