Workouts | KW08 2014

Es geht los! 9 Wochen lang läuft ab jetzt unser göttlicher Kraftzyklus. Außerdem starten wir unseren nächsten Skillblock: 6 Wochen lang wird uns vermehrt der Muscle Up begleiten.

Montag

17/02/2014

fitness
tabata this! 8×20″/10″
-jumping slam balls 5/10kg
-jumping lunges
-floor press with plate 15/25kg
-ground 2overhead 15/25kgbasic strength & technique
modul IV – pulling force

Dienstag

18/02/2014

fitness
starting hercules!
•main program:
-back squats 4×12-8
-pull ups 4×12-8
work with 75-85% of your 1RM!
•assistance:
-pendlay rows 4×10
-front squats 4×6
(rest during assistance program 60’’-90’’)basic strength & technique
modul V – kettlebellsgirls
-squat day

Mittwoch

19/02/2014

fitness
workout:
open workout 11.5
20′ AMRAP
-5 power cleans 45/65kg
-10 toes to bar
-15 wall balls 6/9kgbasic strength & technique
modul I – the squat

Donnerstag

20/02/2014

fitness
hercules
•main program:
-deadlifts/ power cleans 4×5
-strict press/ push press 4×12-8
work with 75-85% of your 1RM!
•assistance:
-push ups (legs on a box) 4×12
-bw farmers walk 4xAMRAP
(rest during assistance program 60’’-90’’)basic strength & technique
modul II – pressgirls
-ring work

Freitag

21/02/2014

fitness
dynamic work:
4×6 resistance band runworkout:
15′ EMOM
-2 muscle ups (or instead 6 ring rows + 6 ring dips

basic strength & technique
modul III – basic lifts

Samstag

22/02/2014

fitness
workout:
angelika
for time
-100 pulls
-100 push ups
-100 sit ups
-100 air squatsbasic strength & technique
modul IV – pulling force

Sonntag

23/02/2014

fitness
workout:
7’ AMRAP
-5 push press 35kg/50kg
-8 pistols
-20 double unders3′ rest7’ AMRAP
-5 wall walks
-10 burpeesbasic strength & technique
modul V – kettlebells