Workouts | KW11 2014

Die letzte Woche bevor Hercules in die wohlverdiente Pause geht. Es heißt also Zähne zusammen beißen!

Montag

10/03/2014

fitness
workout:
6 rounds for time
-5 push press 30/60kg
-10 deadlifts 30/60kg
-15 step upsbasic strength & technique
modul V – kettlebells

Dienstag

11/03/2014

fitness
hercules
•main program:
-back squats 4×8-6
-pull ups 4×8-6
increase weight-decrease reps
•assistance:
-4×10 bulgarian split squats
-4×2 chin over the bar hold (as long as possible)
(rest during assistance programm 60’’-90’’)basic strength & technique
modul I – the squat

girls
-pulling force

Mittwoch

12/03/2014

fitness
workout:
14.2
every 3 minutes for as long as possible complete: 
From 0:00-3:00
2 rounds of:
-10 overhead squats 30/45kg
-10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
-12 overhead squats
-12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
-14 overhead squats
-14 chest-to-bar pull-upsEtc., following same pattern until you fail to complete both rounds

basic strength & technique
modul II – press

Donnerstag

13/03/2014

fitness
hercules
•main program:
-deadlifts/ power cleans 4×3
-strict press/ push press 4×8-6
increase weight-decrease reps
•assistance:
-4×10 push ups (high landing)
-4×10 kb russian swings
(rest during assistance programm 60’’-90’’)basic strength & technique
modul III – basic lifts

girls
-squat variations

Freitag

14/03/2014

fitness
dynamic day
workout:
5 rounds for dynamic work
-6 push ups with high landing
-10 jumping slam balls
-10 kb pull throughs
-10 russian barbell twistsbasic strength & technique
IV – pulling force

Samstag

15/03/2014

fitness
kettlebell 400 testbasic strength & technique
modul V – kettlebells

Sonntag

16/03/2014

fitness
workout- „Natasha“
20’AMRAP
-2 muscle ups
-4 handstand push ups
-8 kb swings 24/32kgbasic strength & technique
modul I – the squat