KW 52

MONTAG: 18:00 – 19:30 UHR

SKILL: SNATCH

EMOM8: 3 SNATCH+ 1 OVERHEAD SQUAT

 

UPPER BODY

12-10-8-6-6

SINGLE ARM DB ROW

INCLINE DB BENCH PRESS

PLATE HALO PRESS OUT

 

EMOM16

MAX ALT. DB HANG CLEAN & JERK

MAX CRUSH GRIP LUNGESTER

MAX PULL UP

MAX M RUN

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SUPERSETS:

A1: 10 DB BOX STEP DOWN (EACH LEG); TEMPO: 3111

A2: 10 HEAVY RUSSIAN KB SWING 

2 MIN REST

 

21-15-9

THRUSTER

TTB

BOX JUMP

PUSH UP

DU

 

DONNERSTAG: 10:00 – 11:00 UHR – !! OHNE COACH !!

CORE

5 ROUNDS:

10 SEC HOLLOW HOLD

10 HOLLOW ROCK

20 SIT UP

1 MIN REST AFTER EACH ROUND

 

EVERY 2:30 MIN X 4 SETS

3 POWER CLEAN

2 LOW HANG CLEAN (UNDER KNEES)

1 SQUAT CLEAN

 

 

DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

SONNTAG: 11:00 – 12:00 UHR

50 DU

5 WALL WALK

40 DU 

4 WALL WALK

30 DU 

3 WALL WALK

20 DU

2 WALL WALK

10 DU 

1 WALL WALK

 

MOBILITY