ACD2014 VIDEO DAY II
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Trainer Warm Up 15 Min.
Strength: OH Lunge stationary(20 min.)
Warm Up to 3 heavy Reps. (1Rep= 1r.+1l.)
then 3-3-3-3-3 climbing.
after each Round do 3 strict Pull Ups. weighted if possible. Use DB between your legs.
OH LUNGE stationary 50/35//35/20kg
HANG CLEANS 50/35//35/20kg
Score: Time. Time Cap.: 10 Min.
ACD 2014 General Manager/Athletic Head Judge
…when he spoke everybody listened!