KW 22

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

SKILL: PUSH JERK (WOCHE 2/4)

3 SETS (WARM UP)

5 JERK BALANCE

 

3 SETS

3 PUSH PRESS + 1 SPLIT JERK (HEAVIER THAN LAST WEEK 1)

 

3 SETS

10 PENDLAY ROW

12 BANDED PULL APARTS

 

21-15-9

PULL UP

BURPEE

AIR SQUAT

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

FREITAG: 17:30 – 18:30 UHR

EMOM 10

1 HIGH HANG POWER CLEAN 

1 LOW HANG POWER CLEAN

1 POWER CLEAN

 

FIND A HEAVY 5 RM POWER CLEAN IN 10 MIN

 

EVERY 2 MIN X 5

5 BANDED SUMO DEADLIFT (CLIMING WEIGHTS)

 

AMRAP 8

10 DUAL DB DEADLIFT

20 SITUP

10 DUAL DB FRONT SQUAT

40 SEC PLANK

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

10-9-8-7-6-5-4-3-2-1

DEADLIFT

DB BENCH PRESS

SQUAT CLEAN