Archiv für November, 2014

10.11.2014

 

Strength:

Every 2 Minutes for 10 Minutes (5 Sets) Deadlift: 5 Reps @ 50% 1 RM, 5 Reps @ 60%, 5 Reps @ 70%, 5 Reps @ 80%, 5 Reps @ 90% 

Conditioning:

3 Runden auf Zeit von: a) 400m Run, b) 20 Walking Lunges (45/30), c) 10 Pull Ups, d) 5 Thrusters (45/30)



Kettlebell Reverse Lunges

09.11.2014

 

Open Gym



Overhead Reverse Lunges

08.11.2014

 

Strength:

Press 8/6/4/2/2

Split Jerk 3×3 @ 65% 1RM

Conditioning:

3 Runden auf Zeit von: a) 10 Alternating Overhead Reverse Lunges (40/25), b) 15 Knee to Elbow, c) 20 Kettlebell Swings (32/24)



Push Ups

07.11.2014

 

Open Gym und Yoga



Seated Strict Press

06.11.2014

 

Strength:

Every 2 Minutes for 10 Minutes (5 Sets) Back Squats

1 Set Back Squats ME @ 80% 1 RM

Conditioning:

EMOM for 12 Minutes, a) 20 Wallball Shots (10/6), b) 10 Squat Jumps & 20 Double Unders, c) 10 Strict Pull Ups



Bent over Barbell Row