Archiv für Oktober, 2017

26.10.2017

Strength:

Bar Complex: 1 Power Snatch + 1 Snatch + 1 Overhead Squat 2/2/2/1/1/1/1

Conditioning:

3 Runden von: 1 Minute A-Bike, 1 Minute 10 Kettlebell Snatches Rechts (24/16), 1 Minute Rudern, 1 Minute 10 Kettlebell Snatches Links

25.10.2017

Strength:

Back Squat Set 1: 5 Reps @ 65 – 70% 1 RM, Set 2: 3 Reps @ 75 – 80%, Set 3: 1 Reps @ 85 – 90%, Set 4 – 6: 1 Reps @ 90 – 95%

Conditioning:

21 – 15 – 9 Reps auf Zeit von: Shoulder To Overhead (60/40), dazwischen 400m Run

24.10.2017

Strength:

4 Runden nicht auf Zeit von: a) 8 – 10 Dips, b) 6 – 8 Ring Pull Ups, c) 45 – 60 Sekunden Ring Hollow Hold

Conditioning:

12 Minuten AMRAP von: a) 12 Push Ups, b) 12 Pull Ups, c) 12 Air Squats, d) 12 Abmat Sit Ups

23.10.2017

Strength:

Bar Complex: 1 Power Clean + 2 Front Squats + 1 Split Jerk 2/2/2/2/1/1

Conditioning:

Auf Zeit von: a) 50 Wallball Shots (9/6), b) 40 Double Unders, c) 30 Toes To Bar, d) 20 Pistols, e) 10 Burpees