Week 53

STARTER

2 rounds:
7 DL + shrug L
7 DL + shrug R
7 High Pull L
7 High Pull R
7 Power Snatch L
7 Power Snatch R
7 Front Rack Squats

MAIN COURSE:
5 Rounds, each for time:
15 L-arm DB Power Snatch
15 R-arm DB Power Snatch
15 DB Front Rack Squats 2 min. REST

STARTER:

2 Rounds, slow & easy:
5 one arm KB Deadlifts L
5 one arm KB Deadlifts R
5 tuck jumps

MAIN COURSE:

5 Rounds For Time:
10 KB single leg stiff legged Deadlifts R
10 KB single leg stiff legged Deadlifts L
10 Tuck jumps

STARTER:

1 round to practice:
6 one arm overhead dumbell backwards lunge R
12 DB Front Rack Squats (6/6)
6 one arm overhead dumbell backwards lunge L
12 DB Goblet Squat

Neem hier telkens even rust tussen elke beweging

MAIN COURSE:
Krachtdag!

4 Rounds for quality:
6 one arm overhead dumbell backwards lunge R
12 DB Front Rack Squats
6 one arm overhead dumbell backwards lunge L
12 DB Goblet Squat Rust zoveel als nodig tussen elke ronde

TOETJE:

Tabata bottom to bottom air squats

STARTER:

2 rounds for quality:
5 air squats
5 DB bent over rows
5 tuck jumps
5 over DB burpees
5 db thrusters

MAIN COURSE:

2 rounds for time:
35 airsquats
30 DB bent over rows
25 Tuck Jumps
20 Over DB Burpees
15 DB Thrusters