Archiv für September, 2013

14.09.2013

 

 

Strength:

Back Squat 15-14-13-12-11-10 Rep. @ 50% 1 RM, Back Squat 9-8-7-6-5-4 Rep. @ 70% 1RM, Back Squat 3-2 Rep. @ 80% 1 RM, Backsquat 1 Rep. @ 90% 1 RM, if you drop, do the rest amount 3 times Air Squats 

13.09.2013

 

 

Open Gym und Yoga 

12.09.2013

 

 

Skill:

Medball Clean (3 positions)

Strength:

EMOM for 10 Min. 5 Squat Clean @ 70% of 1RM

Conditioning:

Death by Burpees, Start with 5 Burpees 

11.09.2013

 

 

Strength:

Ring Push Ups 5×10

Ring Row 5×10

Conditioning:

Push & Pull Chipper auf Zeit von: a) 40 Horizontal Pull Ups, b) 40 Floor Press (40/20), c) 40 Pull Ups, d) 40 Push Press (40/20), e) 40 Ring Row, f) 40 HR Push Ups, g) 40 Barbell Row (40/20), TC 20 Min.