Workouts | KW34 2014

“Um nach vorne zu kommen und dort zu bleiben, kommt es nicht darauf an, wie gut du bist, wenn du gut bist, sondern wie gut du bist, wenn du schlecht bist.” – Martina Navratilova

Montag

18/08/2014

 

fitness
for time:
21-15-9
-behind the neck press 25/40kg
-overhead squats 25/40kg
-burpee-step ups

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Dienstag

19/08/2014

fitness
every station 1′ cleans – amrap:
station 1: 40/60kg
-3′ rest
station 2: 50/70kg
-3′ rest
station 3: 60/80kg
-3′ rest
station 4: 40/60kg
-3′ rest
station 5: 50/70kg
-3′ rest
station 6: 60/80kg
nice technique! don’t drop the barbell!

Mittwoch

20/08/2014

fitness
for time:
25-15-10-5-10-15-25
-thrusters 20/30kg
-burpees over the bar
-double unders

basic strength & technique
modul I – squat

Donnerstag

21/08/2014

fitness
strength
6×6 weighted pull ups

metcon
12′ amrap:
-5 pull ups
-10 kb snatches 16/24kg

Freitag

22/08/2014

fitness
strength
10’emom
-2 deadlifts 85%1RM
-5 ring hamstring curls

metcon
for time:
-200 mountain climbers
-run to währinger park and back
-100 russian twists 10kg

basic strength & technique
modul II – press

Samstag

23/08/2014

fitness
outdoor workout!

Sonntag

24/08/2014

fitness
5×40“on/20“off
-lever progression (active hold)
-push ups
-airsquats (b2b)
-tuck jumps

basic strength & technique
modul III – basic lifts