KW 29

 

-MONTAG-

18:00-19:00 

Deadlift (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

1-3 sets of singles. Shooting for a new 1RM!

15min AMRAP:

30 Double Unders

15 Wall Balls 9/6kg

30 Double Unders

15 TTB

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 7min. X 5 Rounds:

400m run

400m Row

15 pull-ups

3 Snatches (climbing)

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 3 of 4)

75% x 5

85% x 3

1 to 2 attempts at a new 1RM!

OPTIONAL:

10-15 HEAVY russian kettlebell swings.

For Time:

32 Thrusters (42,5/30kg)

32 Sumo Deadlift High-Pulls 

32 Overhead Squats 

32 Push Jerks 

32 Front Squats 

*3 Burpees at the top of each minute. CAP. 18 Mins

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

0-6min.

AMRAP:

5 Hang Power Cleans 60/40kg

5 Bench Press 60/30kg

6-12min.

50/30 Cal Assault Cardio

12-18min.

AMRAP:

5 Hang Power Cleans 70/45

5 Bench Press 40/35

18-24min.

50/30 Cal  Cardio

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5

85% x 3

Few attempts at a 1RM!

Optional:

10-15 GHD Sit-Ups between sets

18min. to finish…

50-40-30-20-10

Front Squats 35/25kg

American KB Swings 24/16kg

-SAMSTAG-

11:00-12:30 

Every 7min. x 5 Rounds: (35min.)

Min. 1) 40 Cal Bike + 100 Wall Balls 9/6kg

Min. 2) 40 Cal Row + 100 Toes-To-Bar

Min. 3) 40 Cal Bike + 100 Deadlifts 60/42,5kg

Min. 4) 40 Cal Row + Burpees

Min. 5) 40 Cal Bike + MAX Hang Power Cleans 

Teams of 2. Nur eine Person arbeitet!

-SONNTAG-

11:00-12:00

5 Rounds

1 min. Cal Row (Goal: 15/12+)

1 min. DB Bench Press 22,5/12,5kg

1 min. Double Unders

1 min. Pull-Ups

1 min. rest

Rest 3 min

10 min ABS…

1 min Right Side Plank

1 min Sit-ups

1 min Left Side Plank

1 min Reverse sit-ups

1 min Plank

1 min Reverse sit-ups

1 min Right Side Plank

1 min sit-ups

1 min Left Side Plank

EINE Minute ist Pause – ihr entscheidet, welche!