Workouts | KW14 2014

Schwereres Gewicht, weniger Wiederholungen. Herkules gewinnt an Kraft. “Light weight baby”

Montag

31/03/2014

 

fitness

buy in:  20li/20re db snatches 20kg/30kg

 21-15-9
ring dips
clean 40kg/60kg

buy out: 40 toes to bar

 basic strength & technique

modul IV – pulling force

Dienstag

01/04/2014

fitness
hercules

2 Levels, Advanced (for everyone who had a lot of experience in strength training before hercules starts)
& Starters (all the others)

 main program:

ADVANCED:
5×3 back squats
5×3 pull ups (90-95%1RM)

STARTERS:
5×5 back squats

assistance program:

4×2 chin over the bar hold (If you are able to hold it longer then 10 seconds your partner pulls you slowly down)
4×10 russian leg curls
(rest during assistance program 60’’-90’’)

basic strength & technique
modul V – kettlebells

girls
squat

Mittwoch

02/04/2014

fitness
14.5
for time:

21- 18- 15- 12- 9- 6- 3
thrusters 30kg/40kg
bar facing burpees

basic strength & technique
modul I – the squat

Donnerstag

03/04/2014

fitness
hercules

2 Levels, Advanced (for everyone who had a lot of experience in strength training before hercules starts)
& Starters (all the others)

 main program:

ADVANCED:
5×3 power cleans / deadlifts
5×3 strict press/push press (90-95%1RM)

STARTERS:
5×3 power cleans / deadlifts
5×5 strict press/push press (85-90%1RM)

assistance program:
4xAMRAP handstand push ups,
4×10 slam balls (fast explosive & as strong as possible)
(rest during assistance programm 60’’-90’’)

basic strength & technique
modul II – press

girls
CrossZone BBP

Freitag

04/04/2014

fitness

made-claus-sweat WOD

5 rounds:
5 step ups with kettlebell
10 kb manmaker
5 step ups
10 kb down ups

finisher
4×15 pike plank

basic strength & technique
modul III – basic lifts

Samstag

05/04/2014

fitness

 

event 4/12

50 back squats (40kg/60kg)
40 pull-ups
30 shoulder-to-overhead (40kg/60kg)
50 front squats (30kg/ 40kg)
40 pull-ups
30 shoulder-to-overhead (30kg/40kg)
50 overhead squats (20kg/40kg)
40 pull-ups
30 shoulder-to-overhead (20kg/40kg)

 

basic strength & technique
modul IV – pulling force

Sonntag

06/04/2014

fitness

work on your hollow position and active hanging on the bar

4 rounds for movement quality
10 strict pull ups
15 handstand kicks
20 pushups
1min hollow position

 

basic strength & technique
modul V­– kettlebells