Date
Program
12/02/2015 – ICKE 1
Warm-up
1x
15m bear crawl
10 squats
15m crab walk
10 squats
2x
9 scapula pull ups
7 ring rows
5 push ups
3min ankle mobility
3min squat routine
(15min)
Skill
Metcon (No Measure)
3x
2:30min work on pull ups
2:30min 3 candle stick to lever
5 hollow to superman
*focus on quality movement
*rest as needed
(20min)
Basic Strength
Back Squat (7×7)
*rest 2min between sets
*increase weight by 2,5 – 10kg to last week
(25min)
Metcon
Metcon (No Measure)
emom 10
I. 10 front squat 60/40
II. row 15/10cal
(15min)
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