KW 28

SKILL: PRESS (4/4 WOCHE)

MONTAG: 18:00 – 19:30 UHR:

3 ROUNDS

12 REPS UNBROKEN

3 STRICT PRESS

4 PUSH PRESS

5 PUSH JERK

1 MIN REST

 

3 X 10 PUSH PRESS (CLIMBING WEIGHTS)

 

3 SUPERSETS

10,8,6 INCLINE BENCH PRESS 20X1

6-10 PUSH UP 30X1

 

4 ROUNDS

8/10 CAL ROW

10 ALT. DB PUSH PRESS

DIRECTLY INTO

4 ROUNDS

8/10 CAL ROW

3 WALL WALK

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

MITTWOCH: 18:30 – 19:30 UHR:

2 SETS

8/8 HAND SUPPORTED SUITCASE KNEE OVER TOE SPLIT SQUAT

5 NEGATIVE NORDIC HAMSTRING CURL (5 SEC NEGATIVE)

 

EVERY 60 SEC X 10 SETS

1 HANG POWER SNATCH BELOW THE KNEE

2 POWER SNATCH

 

6 X 1 1/4 BACK SQUAT

 

4 SETS

1 POWER CLEAN

2 HANG POWER CLEAN

3 FRONT SQUAT

4 BAR FACING BURPEE

1 MIN REST AFTER EACH SET

 

3-4 MIN REST

 

3 SETS

2 POWER CLEAN

3 HANG SQUAT CLEAN

4 BOX JUMP OVER

20 DU

1 MIN REST AFTER EACH SET

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

3 SUPERSETS

3-5 RING PULL UP

20 SEC CHIN OVER BAR HOLD

 

EVERY 3 MIN X 5

6 SUMO DEADLIFT

 

2 X 10 RING FACE PULL

 

AMRAP10

12 DUAL DB FRONT SQUAT (22,5/15 KG)

15 FLOOR PRESS

30 SEC WEIGHTED PLANK

-30 SEC REST-

 

 

SAMSTAG: 10:00 – 11:00 UHR

FUNCTIONAL TRAINING

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

SONNTAG: 11:00 – 12:00 UHR

EMOM 32

1: 6-8 BURPEE DEADLIFT

2: 20 WALL BALL

3: MAX CAL BIKE/ ROW

4: REST