Impressionen
WORKOUT OF THE DAY
FREITAG, 4. FEBRUAR 2022
A:
5-5-5-5-5-5 Front Squats
6 sets of 8/8 Landmine Twists
Start a new round of both exercises every 2:30min.
B:
For time
100 Double-unders
21 Front Squats
21 Push Presses
100 Double-unders
15 Front Squats
15 Push Presses
100 Double-unders
9 Front Squats
9 Push Presses
Level 1: 35/25kg
Level 2: 42.5/30kg
Level 3: 55/35kg
DONNERSTAG, 3. FEBRUAR 2022
A:
5-5-5-5-5-5 Deadlift
6 sets of 10 Supinated Grip Body Row
Start a new round of both exercises every 2:30min.
B:
AMRAP in 15min of:
1 Deadlift
50-m run
2 Deadlifts
100-m run
3 Deadlifts
150-m run
4 Deadlifts
200-m run
etc.
Level 1: 60/42.5kg
Level 2: 100/70kg
Level 3: 125/85kg
Level 3: 125/85kg
STRENGTH
A:
Sumo Deadlift
6x3 Work up to a heavy set of 3
Try to add more weight than last week
B:
3-4 rounds
12 Pendlay Row
20 KB RDL DL
30-40 Banded Tricep Extension
20 Alt. Banded Dead Bug
MITTWOCH, 2. FEBRUAR 2022
A:
Every 90sec. for 15min (10sets) do:
1 Snatch Deadlift + 1 Snatch (High) Pull + 1 Power Snatch + 1 Overhead Squat
B:
For time of 21-15-9 reps of:
Thrusters
Over and Under
American KB Swings
Time cap: 15min.
Level 1: 35/25kg + 16-20/8-12kg
Level 2: 42.5/30kg + 24/16
Level 3: 55/35kg + 28/20kg
GYMNASTICS
A:
Butterfly PU: technical coaching
B:
21-19-15-12-9-6-3
Strict DB shoulder press in L-sit position
Cal row
after each set 1 strict ring MU or PU (scaled)