Workouts | KW28 2014

“I see in your eyes the same fear that would take the heart of me. A day may come when the courage of men fails, when we forsake our friends and break all bonds of fellowship, but it is not this day. An hour of wolves and shattered shields, when the age of men comes crashing down! But it is not this day! This day we fight!” – Aragorn

Montag

07/07/2014

 

fitness
strength:
4×10 pull ups

metcon:
21-15-9-9-15-21
lunges with plate overhead 15/25kg
push ups
double unders

basic strength & technique
modul III – basic lifts

 

Dienstag

08/07/2014

fitness
the start for: „Achilles“
6 complex sets:
5 power cleans
10 box jumps
no break after exercise 1 & 2!!! 2’-3’ rest between sets

assistance:
hyper extensions 4×8  (fast work!)
during complex sets

metcon:
4 rounds for time & dynamic:
6 high jump burpees
20 russian power twist

basic strength & technique
modul IV – pulling force

girls
crosszone BBP

Mittwoch

09/07/2014

fitness
buy in
50 toes to bar

5 rounds
20 bulgarian bag spins each side
20 burpees over the bag

buy out
200 russian twist

basic strength & technique
modul V – kettlebells

Donnerstag

10/07/2014

fitness
„Achilles“
10 complex sets:
10×2 banded sprints
10×3 chest to bar pull ups (expl) / ring rows (explosive)

no break after exercise 1 & 2!!! 1’ rest between sets

metcon:
20″on /30″ off 10rds
jumping slam ball (light &explosive)

basic strength & technique
modul I – squats

girls
push and pull

Freitag

11/07/2014

fitness
skill work:
30′ to work on your clean

„Elisabeth“
21-15-9
power clean 40/60kg
ring dips

finisher:
tabata: one arm high plank

basic strength & technique
modul II – press variations

weightlifting
warm up on your own!

Samstag

12/07/2014

fitness
outdoor workout!
„Achilles“
10 rounds
prowler push 20m
sprints 60m
no break after exercise 1 & 2!!! 2’ rest between sets

Sonntag

13/07/2014

fitness
skill work:
muscle up

metcon
12 rounds
30’’on/30’’off
even: ring row hold in top position
odd: ring push up hold in bottom position

basic strength & technique
modul III – basic lifts