Workouts | KW10 2014

Hercules die Dritte: Weniger Wiederholungen, mehr Gewicht. Dran bleiben Leute! Hausaufgabe hängt ab morgen neben dem Whiteboard ;-)

Montag

03/03/2014

fitness
workout:
12′ AMRAP
-2 muscle ups
-10 kb russian swings 24/32kgbasic strength & technique
modul III – basic lifts

Dienstag

04/03/2014

fitness
hercules
•main program:
-back squats 4×8-6
-pull ups 4×8-6
increase weight-decrease reps
•assistance:
-4×10 good mornings
-4×12 ring rows
(rest during assistance programm 60’’-90’’)basic strength & technique
modul IV – pulling force

girls
-muscle ups

Mittwoch

05/03/2014

fitness
workout:
14.1
10′ AMRAP:
-30 double unders
-15 power snatches 25/32,5kgbasic strength & technique
modul V – kettlebells

Donnerstag

06/03/2014

fitness
hercules
•main program:
-deadlifts/ power cleans 4×3
-strict press/ push press 4×8-6
increase weight-decrease reps
•assistance:
-4xAMRAP handstand push ups
-4×10 GHD hip extensions with band
(rest during assistance programm 60’’-90’’)basic strength & technique
modul I – the squat

girls
-deadlift variations

Freitag

07/03/2014

fitness
workout:
5 rounds of
-80 bulbarian bag spins
-10 lengths of farmers walk/plate walk/whatever
move as much weight as possible in the 50 lengths
rules:
-if the weight is set for a round you cant change it in this round
-40′ time cap
-not more then 3 rests during the 10 lengths
-bring the weight down carefully!basic strength & technique
modul II – press

Samstag

08/03/2014

fitness
workout:
tabata this! 8×20″/10″
-bottom to bottom air
squats 25/35kg
-floor press 25/35kg
-pendlay rows 25/35kg
-evil wheelsbasic strength & technique
modul III – basic lifts

Sonntag

09/03/2014

fitness
warm up:
-muscle up progressionmain part:
40′ work on your muscle up!
do as many reps as possible from the following movements:
-ring dips
-chest 2bar pull ups
-ring pull ups
-muscle ups
no kipping! movement quality

basic strength & technique
modul IV – pulling force