Workouts | KW07 2014

KW07: Die letzte Woche in der wir intensiv den Handstand behandeln und bevor unser Kraftplan startet. Also Augen zu & durch!

Montag

10/02/2014

fitness
workout:
7′ to perform your 1RM ground to overhead
3′ rest
for time:
30 ground to overhead 35/60kgfinisher:
as long as possible – handstand holdbasic strength & technique
modul II – press

Dienstag

11/02/2014

fitness
strength:
-1RM deadlift lock out
assistance:
-4×3 hip thrusts
-4×10 russian leg curls
-4xAMRAP strict toes to barbasic strength & technique
modul III – basic liftsgirls
-pushing force

Mittwoch

12/02/2014

fitness
workout:
-mystery workoutbasic strength & technique
modul IV – pulling force

Donnerstag

13/02/2014

fitness
strength:
-preparing for herculesbasic strength & technique
modul V – kettlebellsgirls
-hollow position

Freitag

14/02/2014

fitness
workout:
6 rounds for time
-3 wall walks
-6 toes to bar
-9 russian twist
-12 step upsbasic strength & technique
modul I – the squat

Samstag

15/02/2014

fitness
workout:
15′ AMRAP:
-10 wall balls 6/12kg
-10 burpees
-10 c2b pull ups
-20 wall balls
-10 burpees
-10 c2b pull ups
-30 wall balls
-10 burpees
-10 c2b pull ups
-40 wall balls
add 10 wall balls after every completed roundbasic strength & technique
modul II – press

Sonntag

16/02/2014

fitness
for time:
-50 thrusters 15/20kg
-100 double unders
-5 hspu
-25 thrusters 30/45kg
-75 double unders
-10 hspu
-10 thrusters 45/60kg
-50 duoble unders
-15 hspubasic strength & technique
modul III – basic lifts