KW 28
-MONTAG-
18:00-19:00
Deadlift (Week 2 of 4)
warm up sets, and then:
70% x 3
80% x 3
90% x max reps
1min. Weighted Plank on hands BEFORE every set.
+
18min AMRAP:
6 Cal Assault bike
6 Toes-To-Bar
6 Front Squats 42,5/30kg
then 8,8,8 – 10,10,10, etc.
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
(0-10min.)
5 Rounds For Time:
6 Power Cleans 60/42,5kg
12 pull-ups
(12-22min.)
5 Rounds For Time:
6 Jerks 60/40kg
12 Bar Facing Burpees
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Back Squat (Week 2 of 4)
warm up sets, and then:
70% x 3
80% x 3
90% x max reps
+
Every 3min. x 5 Rounds:
15/12 Cal Row
15 Wall Balls 9/6kg
Max American KB Swings 24/16kg
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
35min. to finish…
1000m Row
100 Double Unders
1 Mile Run (1,6km)
1 Mile Assault Bike
500m Row
50 Double Unders
800m Run
.5 Mile/800m Assault Bike
250m Row
25 Double Unders
400m Run
.2 Mile Assault Bike
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Push Press (Week 2 of 4)
warm up sets, and then:
70% x 3
80% x 3
90% x max reps
+
12 Min AMRAP:
5 Devils Press (22,5/15kg)
10 C2B Pull-Ups
15 Front Squats (42,5/30kg)
-SAMSTAG-
11:00-12:30
In teams of 2 get as far as possible in 30min…
100 Wallballs (9/6kg)
100 American KB Swings 32/24kg
800m Run
80 Sit-Ups
60 Toes-To-Bar
60 Hang Power Cleans (50/35kg)
40 Front Squats
40 Lateral Barbell Burpees
20 Hang Power Snatch
20 Overhead Squats
then:
50/50
40/40
etc.
-SONNTAG-
11:00-12:00
AMRAP12:
27-21-15-9 Deadlifts 80kg, Bar Facing Burpees,
Max. Meter Row.