Workouts | KW16 2014

“Doing the right things in the right way to get the right results. Success is achieved and maintained by those who try and keep trying!” – Letzte Woche Herkules & die erste Woche in der wir uns unserem neuen Lieblingsskill widmen. Pistols!

Montag

14/04/2014

 

fitness
„Count to Perfection“
10′ AMPAP (as many points as possible) 35kg/60kg
manchild –>80 points
strict press –> 70 points
squat clean –> 60 points
power clean –> 50 points
push press –> 40 points
deadlift –> 10 points

basic strength & technique
modul I – the squat

Dienstag

15/04/2014

 fitness
„Hercules“

main program:
ADVANCED
6×1 back squats
6×1 pull ups
(>95%1RM)

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

assistance program:
4×10 bulgarian split squats
4×2 chin over the bar hold (as long as possible)

 basic strength & technique
modul II – press

girls
HIT to the limit

Mittwoch

16/04/2014

fitness
„Boom Boom“
for time
20 front squats @3/4 bw
30 kb russian swings 32/24kg
20 front squats @3/4 bw
25 push ups
20 front squats @3/4 bw
20 pull ups
20 front squats @3/4 bw
15 burpees
20 front squats @3/4 bw
10 deadlifts @bw

 basic strength & technique
modul III – basic lifts

Donnerstag

17/04/2014

fitness
„Hercules“
main program:
ADVANCED
6×1 power cleans / deadlifts
6×1 strict press/push press
(>95%1RM)

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

 assistance program:
4×10 push ups (high landing)
4×10 kb russian swings

 basic strength & technique
modul IV – pulling force

girls
full body workout

Freitag

18/04/2014

fitness
 „Natural Armour“
20’ AMRAP
1’ pull ups
1’ floorpress 30kg/50kg

 basic strength & technique
modul V – kettlebells

Samstag

19/04/2014

fitness
 „Sunburn“
1st Outdoor Workout of the year

 basic strength & technique
modul I – the squat

Sonntag

20/04/2014

fitness
skillwork:
pistols
workout:
14’ AMRAP
10 manmakers
20 pistols

 basic strength & technique
modul II – press