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