Front Squats and some Pull Up and Core Action
Explosivität und Reaktivkrafttraining bei niedrigem Gewicht, ergänzt mit ein wenig konzentrischem sowie isometrischen Krafttraining.
Warm Up:
Mobility Tabata:
From Toes to Hip 30sec on / 15 sec off
Jump Rope & Gymnastic Activation
Jump Rope Variation mixed with
- Palleo Sit to straight Leg
- 90/90 Hip Mobility
- Hip Thrusts
- Side Plank Hip Lifts (left/right)
- Rocking Push Ups
- Child Pose pass throughs
Movement Prep.
- Front Squat Mobility
- Tempo adjustment
- Weight feeling
„Strength“ Part 1:
Front Squats & DB Rows
4 rounds every 4min with
- 14 Front Squats at Tempo 1010 (very explosiv, and reactiv)
- 12 DB T-Rows each Side
Strength Part 2:
Pull Ups and Core Finisher
5 rounds for max effort
- max reps strict pull ups (at least with scaling 8-10 reps)
- max hollow body hold
- 90 sec rest
Info:
scaling: ring rows, quadrupet crawl hold, tuck hold
Stephan Contratti 
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