KW 35

MONTAG: 18:00 – 19:30 UHR:

SKILL: SNATCH 5 MIN TECHNIK

 

3 ROUNDS LIGHT WEIGHT

3 HIGH HANG SNATCH

3 PRESSING SNATCH BALANCE

3 SNATCH PULL

 

EVERY 2 MIN X 4

3-3-2-2 DEFICIT SNATCH GRIP DEADLIFT

 

EVERY 2 MIN X 5

5 OVERHEAD SQUAT

 

4X 3 SQUAT SNATCH

 

21-15-9

POWER SNATCH (42,5/ 30 KG)

WALL BALL

PULL UP

 

 

DIENSTAG: 18:00 – 19:00 UHR:

HYROX

 

 

MITTWOCH: 18:30 – 19:30 UHR:

3 SETS

6 INCLINE BARBELL BENCH PRESS TEMPO 30X1 (CLIMBING WEIGHTS)

5-8 BAR DIP

 

FIND A HEAVY SET IN 15 MIN

1 PUSH PRESS +1 PUSH JERK + 1 SPLIT JERK

 

2 SUPERSETS

8 DUAL DB ARNOLD Z PRESS

MAX REPS HANDS ON BENCH NARROW GRIP PUSH UP

 

EMOM 12 (45 SEC WORK- 15 REST)

1: STRICT KNEE TO ELBOW

2: ALT. DB SNATCH 

3: M RUN

4 REST

 

 

DONNERSTAG: 17:30- 18:30 UHR

HYROX

 

 

FREITAG: 17:30 – 18:30 UHR

SKILL: SQUAT CLEAN – 5 MIN TECHNIK

 

FIND YOUR 3 RM SQUAT CLEAN IN 15 MIN

 

3 SETS

10/10 SPLIT STANCE KB SWING

8-10 RACK PULL

 

2 SUPERSETS

8-10 RING BODY SAW

12 DUAL KB PENDLAY ROW

 

EMOM 15

10/8 CAL ROW + 1 POWER CLEAN (75%)

 

SAMSTAG: 10:00 – 11:00 UHR

!! KURS ENTFÄLLT !!

 

 

SAMSTAG: 11:00 – 12:00 UHR

HYROX

 

 

SONNTAG: 11:00 – 12:00 UHR

21-18-15-12-9

DEADLIFT (100/60 KG)

PULL UP

DIRECTLY INTO:

3 ROUNDS

35 DU

25 AMERICAN KB SWING

15 BOX JUMP OVER