Workouts | KW19 2014

Die Aufgaben werden schwieriger. Dran bleiben! “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength”- Michael Jordan

Montag

05/05/2014

 

fitness
workout:
for time
1500m run
then 3 rounds of
10 handstand push ups
15 step ups

 

basic strength & technique
modul I – squat

Dienstag

06/05/2014

fitness
skillwork:
hang clean

strength:
find your 3RM hang clean!

after that:
12’ EMOM
1 hang clean (3RM weight)

basic strength & technique
modul II – press

girls
tabata this!

Mittwoch

07/05/2014

fitness
central europe throwdown workout 2
for time:
50 double unders
40 wallball shots 6kg/9kg
30 chest to bar pull ups
20 burpees over the box with slam ball 20kg/15kg
30 chest to bar pull ups
40 wallball shots 6kg/9kg
50 double unders

basic strength & technique
modul III – basic lifts

Donnerstag

08/05/2014

fitness
death by… goblet squats 16/24kg!

basic strength & technique
modul IV – pulling force

girls
„Franz“

Freitag

09/05/2014

fitness
for time
60 kb snatches 12/16kg
80 kb clean & jerk 12/16kg
100kb swings 24/32kg
EMOM
5 push ups
5 down ups

basic strength & technique
modul V – kettlebells

Samstag

10/05/2014

fitness
if the weather ist better:
4th Trial for Outdoor Workout

basic strength & technique
modul I – squat

Sonntag

11/05/2014

fitness
skillwork:
one arm overhead pistol

workout:
for movement quality not for time
4×40“ each exercise
-one arm overhead pistols
-rope climbs
-wind shield wipers
-kb pull throughs

basic strength & technique
modul II – press