2d • 🏋️ Today's Training
2025-12-09 Hybrid S&C Week 02 Day 1
🤸 Dynamic Warmup: 10 minutes
🏋️♀️ ME Lower, DE Upper, Oxygen Utilization
EXPLOSIVE STRENGTH
- Push Up Drop Down Hold: 3x4 (hold for 3 seconds)
- Inverted Row Drop Down Hold: 3x4 (hold for 3 seconds)
DYNAMIC EFFORT
Inclined Pushups: 9x3
SUBMAX EFFORT
- Box Squat: 4x3
- Band Terminal Knee Extension: 3x12
SUPPLEMENTAL
- Close Stance Good Mornings: 3x5-10
ACCESSORY
Hamstring Curls: 2x10
Elevated Heel Kettlebell Goblet Squat: 2x10
CLEAN UP
- 90/90 Copenhagen Hold: 5x10 sec
- Ankle Rocker: 2x10
CONDITIONING:
- Assault Bike: 6 x 10 sec on x 30 sec off
🗒️ NOTES:
- Box Squat: new max is 3x75 kg 💪, need to work on technique, too much strain on spine
- Incline Pushups: had to replace the bench press because of the shoulder 😟
- Good Mornings: need to work on technique, too much strain on spine
- Assault Bike: went from 4 cycles to 6 cycles 💪
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2025-12-09 Hybrid S&C Week 02 Day 1
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