2 mrt – 10 mrt

2-mrt 3-mrt 4-mrt 5-mrt 6-mrt 7-mrt 8-mrt 9-mrt 10-mrt
Donderdag Vrijdag Zaterdag Zondag Maandag Dinsdag Woensdag Donderdag Vrijdag
Build up weight met 3 sec
pauze in de catch
Werk op naar 3 RM tng
push press
Back squats
3×3 @ 80-85-90%
Skill: bar muscle ups
AMRAP 7
30 du’s
2 power cleans RX 100/65
17.2 Voor tijd:
4k AB
Row 2k
1,6k run
Strict Lynn
5 rnft
Max rep bench press @ bw
Max rep strict pull ups/chin ups/pull up trainer
AMRAP 15
60 du’s
15 T2B/K2C/T2KB/Abmat sit up
9 push press RX 60/40
1 RM squat clean 10 RFT
20/18 cal row
10 ring push ups
EMOM 18
1. 15 hang snatches RX 30/20*
2. 10 bar facing burpees
3. AB 15/12 cal
*mannen RX = 20 kg bar
17.3
5 min bb warm up
Mob:
Invictus front rack
T spin mob
Hybrid warm up
(via whatsapp)
+
Toepasselijke mobiliteit
5 min in roeien
Aerobic capacity warm up
Thera band warm up
Mike Bell bench press warm up
5 min BB warm up
T spine
Invicitus front rack
Hybrid warm up
Klokov front rack stretch
Concept 2 fish game
Thera band warm up
EMOM 10
2 turkish get ups
Classic CF warm up
+
Toepasselijke mobiliteit

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