Workouts | KW13 2014

Die Muskulatur ist aufgebaut – jetzt wird die Kraft gesteigert. “Nicht weil es schwer ist, wagen wir es nicht, sondern weil wir es nicht wagen, ist es schwer”- Seneca

Montag

24/03/2014

fitness

6 Rounds
15 shoulder to overhead 20/40
30 russian twist 15/20

 basic strength & technique
modul III – basic lifts

Dienstag

25/03/2014

fitness
hercules

main program:
5×5 back Squats
5×5 pull Ups  (85-90%1RM)

 assistance program:
4×10 pendlay rows,
4×6 front squats
(rest during assistance programm 60’’-90’’)

 

basic strength & technique
modul IV – pulling force

girls
dynamic work

Mittwoch

26/03/2014

fitness

Ferdinand wird böse

5 Rounds for reps of 1min work each exercise
(between the rounds 1min rest)

 wallball (6kg/9kg)
sumo deadlift high-pull (25kg/35kg)
box steps
push press (25kg/35kg)
row for cal

 basic strength & technique
modul V – kettlebells

Donnerstag

27/03/2014

fitness
hercules

main program:
5×3 power Cleans / deadlifts
5×5 strict press/push press (85-90%1RM)

assistance program:
4×12 push ups (legs on a box),
4xAMRAP farmers walk (bodyweight)
(rest during assistance program 60’’-90’’)

 basic strength & technique
modul I – the squat

girls
power circuit

Freitag

28/03/2014

fitness

20’ AMRAP
30 double unders
30 jumping lunges
30 burpees

basic strength & technique
modul II – press

Samstag

29/03/2014

fitness

 14.4

14’ AMRAP:
60-cal row
50 toes-to-bars
40 wall-ball shots, 6kg/9kg
30 cleans, 40kg/60kg
20 muscle-ups

basic strength & technique
modul III – basic lifts

Sonntag

30/03/2014

fitness

50 burpee pull ups
3’Rest
50 ground to overhead (30kg/50kg)

finisher
4×10 evil wheels

basic strength & technique
modul IV – pulling force