Workouts | KW03 2014

Der Handstand klappt nicht? Üben – Üben – Üben & Körperspannung! Am Mittwoch wird dann ein kleines Geheimnis gelüftet ;-)

Montag

13/01/2014

fitness
workout:
21-15-9
-cleans 35/62,5kg
– ring dipsbasic strength & technique
modul I – the squat

Dienstag

14/01/2014

fitness
strength:
split jerk / push jerk 3-3-3-3-3metcon:
for time
-69 strict press (@40-50% from the split jerk)basic strength & technique
modul II – press

girls
-compressive force

Mittwoch

15/01/2014

fitness
workout:
mystery workout ;)basic strength & technique
modul III – basic lifts

Donnerstag

16/01/2014

fitness
strength:
front squats 5-4-3-2-1assistance:
-4×10 russian leg curls
-4×30 russian barbell twist
-4x AsLongAsPossible handstand holdbasic strength & technique
modul IV – pulling force

girls
-pulling force

Freitag

17/01/2014

fitness
workout:
4 rounds AMRAP
-kb clean & jerk
3′ rest between roundsfinisher:
-kb overhead walkgymnastics
-handstand work

basic strength & technique
modul V – kettlebells

girls
-handstand work

Samstag

18/01/2014

fitness
workout:
for time
-100 pull ups
-100 kb russian siwngs 16/24kg
-100 sit ups
-100 overhead squats 20/40kg

Sonntag

19/01/2014

fitness
warm up:
-frogstand/headstandworkout:
ring work
-ring l-sit
-skin the cat
-strict toes to bar
-starting backlever/frontleverbasic strength & technique
modul I – the squat