KW 40
-MONTAG-
18:00-19:00
Back Squat
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) Direkt nach den Max. Reps mit 85% um 20-30% reduzieren und ein weiteres Set ausführen.
Every 3min x 5 Rounds:
10 Hang Power Cleans 45/30
10 Toes-To-Bar
10 Front Squats
10 Burpees Over The Bar (lateral)
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Barbell Bench Press (5 x 10)
SUPERSET with;
DB Bent Over Rows (5 x 10 pro Arm)
– Rest 2min. Between Sets
15min. to get as far as possible…
10-20-30
American KB Swings 24/16
Pull-Ups
immediately into AMRAP:
6 Burpees
30 Double Unders
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Push-Press
Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
*SUPERSET with;
Lateral DB Raises (12-15 Reps)
1000m Row
15 Power Clean and Jerks 50/35
1 Mile Assault Bike (Wechsel mit Row)
15 Power Clean and Jerks
CAP: 15
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
Front Squat
5 reps
SUPERSET with;
Single Leg Deadlift
8 Reps on each leg.
2 Min Rest – 20 Min Cap —> Ziel sind 4-5 Sätze!
5 Rounds:
20 Cal Row
15 Wall Balls (9/6)
10 Burpee Deadlifts 22,5/15
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
For Time:
400m run
100 Double-unders
30 Snatches 35/25
400m run
100 Double Unders
30 Snatches 45/30
400m run
100 Double Unders
30 Snatches 50/35
400m run
Time Cap: 25min.
Optional nach dem Kurs:
For Time and Quality:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
Strict HSPUs
Scaling:
- Kipping
- 10x 3+3 each (strict o. kipping)
-SAMSTAG-
11:00-12:30
35min. to finish…
60-50-40-30-20-10
Cal Assault Bike
Push Jerks 50/35
Toes-To-Bar
Back Squat 50/35
American KB Swings 24/16
-SONNTAG-
11:00-12:00
For Time
10 Burpees
_
10 Burpees
25 Calories of choice
_
10 Burpees
25 Calories of choice
50 Double Unders
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 32/24
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings
150 Air Squats
—> No Rest between Workouts!