Workouts | KW12 2014

Herkules gönnt sich die wohlverdiente Ruhewoche. Zeit uns um die Regeneration zu kümmern.

Montag

17/03/2014

fitness
workout:
15’AMRAP

10 frontsquats 40/70
10 pull ups
15 toes to bar

basic strength & technique
modul II – press

Dienstag

18/03/2014

fitness
hercules
prepare for heavy loads

 3×10 (50%1RM) submax squats
5×5 (50%1RM) submax pull ups
3×10 (50%1RM) submax deadlifts
3×10 (50%1RM) submax shoulder press

 basic strength & technique
modul III – basic lifts

girls
-pushing force

Mittwoch

19/03/2014

fitness
workout:
14.3.
8’AMRAP

10 deadlifts 40/60kg
15 step ups
15 deadlifts 60/80kg
15 step ups
20 deadlifts 70/100kg
15 step ups
25 deadlifts 80/120kg
15 step ups
30 deadlifts 90/140
15 step ups
35 deadlifts 160/100kg

basic strength & technique
modul IV – pulling force

Donnerstag

20/03/2014

fitness
hercules
prepare for heavy loads

squat therapy

basic strength & technique
modul V – kettlebells

girls
-deadlift

Freitag

21/03/2014

fitness

AMRAP 20’
8 muscle ups
25 ground to overhead 15/25kg plate

basic strength & technique
modul I – the squat

Samstag

22/03/2014

Fitness

Die furiosen 50
50 box steps
50 jumping pull-ups
50 kettlebell swings 24/32kg
walking lunge, 50 steps
50 knees to elbows
50 push press, 20/30
50 kettlebell deadlifts 24/32kg
50 wall ball shots, 6/9kg
50 burpees
50 double unders

basic strength & technique
modul II – press

Sonntag

23/03/2014

Fitness

AMRAP 7’
jumping slam balls 10/15kg

3’Rest

AMRAP 7’
5 push ups
1 length farmerswalk

finisher
4×10 dynamic barbell twist

basic strength & technique
modul III – basic lifts