Impressionen
WORKOUT OF THE DAY
SAMSTAG, 04. JUNI 2022
A:
10-10-8-8-6-6 Bench Press
6 sets of 10 Banded Pull-ups
Start a new round of both exercises every 2:30min.
B:
AMRAP in 12min of:
2 Push Press
8 Front Rack Box Step-ups (small box)
4 Push Press
8 Front Rack Box Step-ups (small box)
6 Push Press
8 Front Rack Box Step-ups (small box)
...
Add 2 Push Press Each Round
Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg
ADVANCED CLASS
A:
Weakness EMOM
Strict MU
HS walk (ramp)
+more
B:
Then workout form torian pro semifinals
5 rounds for time:
20 toes-to-bars
300m run
20 burpees over bar
10 power cleans
TIME CAP. 26 minutes
FREITAG, 03. JUNI 2022
A:
8-8-8-8-8 Romanian Deadlift
5 sets of 20m KB Mixed Rack Overhead Carry (per side)
Start a new round of both exercises every 2:30min.
B:
4 rounds for time of:
80 Double Unders
30 Slam Balls
20/16 cal Bike/Assault Bike
DONNERSTAG, 02. JUNI 2022
A:
Every 75sec. for 10sets do:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (TnG)
B:
Five 2:30-minute rounds of:
Run 400 meters
Max-rep Overhead Squats
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
10 Empty Bar or Wooden Stick Overhead Squats
10 Box Jumps
10 DB Snatches
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
20sec. Tuck hold
30sec. Sit-ups (fast!)
20sec. Rest
Focus on device:
1min @ damper 10 (HARD)
1min @ damper 7 (MODERATE)
1:30min @ damper 1 (EASY)
STRENGTH
A:
Bench Press
8@55%
6@67%
4@73%
2@79%
4x2@85%
2@79%
B:
4 sets
20 DB flys
Into
Barbell incline bench press
5 Half reps form bottom
5 half reps form the top
5 full reps
C:
Push up man test
3 Sets, perform...
1 Push-Up + 1s Hold Halfway Up
directly into
2 Push-Ups + 2s Hold Halfway Up
directly into
3 Push-Ups + 3s Hold Halfway Up
All the way to 10 or as far as you can go