Workouts | KW15 2014

Noch zwei Wochen um den herkuläischen Kraftakt zu meistern. Durchhalten!
“Ich wollte mehr, ich verlangte mehr von mir.” – Arnold Schwarzenegger

Montag

07/04/2014

 

fitness
„Michael Knight“

 strength
4×10 kb deadlifts
metcon
12 Runden 30’’ on 30’’ of
burpee pull ups

basic strength & technique
modul V – kettlebells

Dienstag

08/04/2014

fitness
„Hercules“
main program:
ADVANCED & STARTERS
5×3 back squats
5×3 pull ups
(90-95%1RM)

assistance program:
4×10 good mornings
4×10 ring rows
(rest during assistance program 60’’-90’’)

 basic strength & technique
modul I – the squat

girls
pulling force

Mittwoch

09/04/2014

fitness
„Sir Theondias Madness“

 100 push ups
100 kb russian swings (24kg/32kg)
100 double unders
100 overhead squats (15kg/20kg)

 basic strength & technique
modul II – press

Donnerstag

10/04/2014

fitness
„Hercules“

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

assistance program:
4xAMRAP handstand push ups,
4×10 GHD hip extensions with band
(rest during assistance programm 60’’-90’’)

basic strength & technique
modul III – basic lifts

girls
full body workout

Freitag

11/04/2014

fitness
„Han-Solo“

WOD 1:
EMOM 5′
3 „man childs“ (power clean thrusters)

WOD 2
1’ max pull ups/decline ring rows

1’rest

8’AMRAP
10 kb one arm snatch (5/side) 12kg/16kg
10 kb thrusters 2x 12kg/16kg
5 burpee broad jump

1’rest

1’ max pull ups/decline ring rows

basic strength & technique
modul IV – pulling force

Samstag

12/04/2014

fitness
„Grazilla und Karina“

30 clean & jerk (40kg/60kg)

3’rest

150 wallball shots (6kg/9kg)

 basic strength & technique
modul V – kettlebells

Sonntag

13/04/2014

fitness
„The Gymnast“

Skillwork
Muscle ups/Handstand

 6 Rounds
-5 Muscle ups
-1length handstandwalk or 45´´ handstandhold
-10 T2B

 basic strength & technique
modul I – the squat