Stephan Contratti

Training vom 30.04.23

some power work with a lot of mindset behind.

Warm Up

Hot Start – 3 rounds of

15cal row/ski/bike

10 Dual KB Hang Squat clean + alt. shoulder press

10 (5/5) Trap raises

30 sec hollow body hold

increase intensity every round

Shoulder Mobility

  • shoulder rotations
  • shoulder fixcation
  • ellbow pull
  • behind the neck push/pull
  • lat mobility

Strength

3 sets of

every 10sec a rep for 10reps with @70-80%

Front Squats

reset the bar or hold it up until you are done with a set

Power Work

2 rounds of

5 Overhead Squats

10 Burpees over box jump over

30 sec ski/bike/row @95%

200m easy run

then

2 rounds of

10 hang clean and jerk

18 jump lunges

30 sec row/bike/ski @95%

200m easy run

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