Training Weeks Meso Cycle 2
Regular
Accessory:
3 Runden (Walking Pace)
- 20 Meter OH Walking Lunge (@ 50-65% of 1RM Jerk)
- Max Effort L-Sit / L-Hang
Lift:
- Warm-Up Clean & Jerk bis ca. 85-90% vom 1RM
WOD:
1) 5 RFT - RX'd
- 1 C&J @ 85%
- 3 Muscle Ups
- 7 Over the Bar Burpees
2) 5 RFT - Scaled 1
- 5 Cleans / Hang Cleans / C&J's
- 7 Pull-Ups / Low Bar Pullups (Strict if possible)
- 9 Burpees on Plate
3) 5 RFT - Scaled 2
- 10 Hang Power Cleans (DB's or Barbell)
- 10 Low Bar Pullups / Ringrows
- 10 Burpees
Foundation
"Team-Up Thursday"
WOD:
Team of 2 / 3 - For Time
- 50 / 75 Alternating Burpees
- 100 / 150 DB Hang Power Cleans
- 40 / 60 Alternating Burpees
- 100 / 150 DB Squats
- 30 / 45 Alternating Burpees
- 100 / 150 DB Shoulder to Overhead
Timecap = 20 Min.