It is a get at it kind of day!
Es ist ein Tag wo du Gas geben kannst!
1. Standing Knee to elbows x 40 bring left knee to right elbow etc.
2. Arm Circles 30 sec forward, 30 sec backwards
3. push up support to sanding position x 30
4. 3 rounds of pull up bar scapula raise x 15 sec and Push up Plank Row 15 sec
5. Push up Plank lateral arm raises and side lunges x 10 each side for 5 rounds.
6. push up Plank frontal raises x 20 sec
Now we can do a workout.
4 rounds each exercise.
shoulder Press x 6, x 5, x 4 , x 2
Pull ups 1 sec up. 1 sec hold. 2 sec down -max reps
Dips: 2 sec down -1 sec hold- fast up. max reps
Arch ups: 1 sec up- 1 sec hold. 2 sec down.
Lunges 2 sec down. 1 sec hold. 1 sec up.
Hang Power Snatch 40/30Kg
After each Round
Shoulder Press x 6 @ 70% of Today's work.