KW 39

MONTAG: 18:00 – 19:30 UHR

SUPERSETS:

2X

6/6 SINGLE ARM SUMO DEADLIFT HIGH PULL

6/6 SINGLE ARM DIAGONAL KB SWING

60 SEC REST

 

2X

6/6 SINGLE ARM SWING + BOTTOM UP SQUAT

6/6 SHOULDER TO OVERHEAD

60 SEC REST

 

SKILL: PUSH JERK

4X8 MODERATE WEIGHT IN 12 MIN

 

STRENGTH: PUSH PRESS + PUSH JERK

5 PUSH PRESS + 1 PUSH JERK

4 PUSH PRESS + 1 PUSH JERK

3 PUSH PRESS + 1 PUSH JERK

2 PUSH PRESS + 1 PUSH JERK

1 PUSH PRESS + 1 PUSH JERK

 

5 ROUNDS

2 MIN ON – 1 MIN OFF

21 PUSH UP

15 (SINGLE) V UPS

MAX WALL WALKS

 

DONNERSTAG: 10:00 – 11:00 UHR

SKILL: PULL UP

3 SETS OF

10 – 15 SEC ACTIVE (ONE HAND) HANG 

5 NEGATIVE PULL UP

5 KIPPING SWING

 

EMOM 20

1: 2O SIT UP

2: 15 KB SUMO DEADLIFT HIGH PULL

3: 10 GOBLET SQUAT

4: REST

 

DONNERSTAG: 17:00 – 18:00 UHR

HYROX

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

FREITAG: 17:30 – 18:30 UHR

STRENGTH: BACK RACK REVERSE LUNGE

4X7 EACH LEG; 90 SEC REST AFTER BOTH LEGS

 

EVERY 3 MIN X 3:

20/15 CAL ROW

MAX DEADLIFT

DIRECTLY INTO:

EVERY 3 MIN X 3:

40 DU

MAX GROUND TO OVERHEAD

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SAMSTAG: 12:30 – 13:30 UHR

CALISTHENICS

 

SONNTAG: 11:00 – 13:00 UHR

 

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