-MONTAG-

18:00-19:00 

Back Squat (Week 3 of 4)

Warm Up sets + …

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Versuch: neuer 1RM! 

SUPERSET each set with;

5 Weighted Chin-Ups (underhand grip)

—> oder strict

—> oder negative (full ROM)

15min. AMRAP:

30 Double Unders

15 Wall Balls 9/6

30 Double Unders

15 Pull-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

18:00-19:00 

HYROX!

-MITTWOCH-

18:30-19:30 

Push Press (Week 3 of 4 )

After a few warm up sets complete:

Set 1) 5 x 75%

Set 2) 3 x 85%

Set 3) Attempt a new 1 rep max! 

2min. AMRAP:

10 Cal Assault Bike SPRINT

5 Devil Press 22,5/15

Max Toes-To-Bar in remaining time

Rest 1min. x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Every 4min. x 5 Rounds:

500m Row

5 Deadlifts @75-80% of your 1RM

3 Rounds:

1 Min Plank Hold

Immediately into;

20 Russian Twists with 15/10kg

Immediately into;

10 Barbell Sit-Ups 20/15kg

–Rest 1min. —

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

EMOM x 15min:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight!

-SAMSTAG-

11:00-12:30 

Open Workout 19.1

-SONNTAG-

11:00-12:00

Open Workout 19.1