“Um nach vorne zu kommen und dort zu bleiben, kommt es nicht darauf an, wie gut du bist, wenn du gut bist, sondern wie gut du bist, wenn du schlecht bist.” – Martina Navratilova

Montag

18/08/2014

 

fitness
for time:
21-15-9
-behind the neck press 25/40kg
-overhead squats 25/40kg
-burpee-step ups

basic strength & technique
modul V – kettlebells

weightlifting
warm up on your own!

Dienstag

19/08/2014

fitness
every station 1′ cleans – amrap:
station 1: 40/60kg
-3′ rest
station 2: 50/70kg
-3′ rest
station 3: 60/80kg
-3′ rest
station 4: 40/60kg
-3′ rest
station 5: 50/70kg
-3′ rest
station 6: 60/80kg
nice technique! don’t drop the barbell!

Mittwoch

20/08/2014

fitness
for time:
25-15-10-5-10-15-25
-thrusters 20/30kg
-burpees over the bar
-double unders

basic strength & technique
modul I – squat

Donnerstag

21/08/2014

fitness
strength
6×6 weighted pull ups

metcon
12′ amrap:
-5 pull ups
-10 kb snatches 16/24kg

Freitag

22/08/2014

fitness
strength
10’emom
-2 deadlifts 85%1RM
-5 ring hamstring curls

metcon
for time:
-200 mountain climbers
-run to währinger park and back
-100 russian twists 10kg

basic strength & technique
modul II – press

Samstag

23/08/2014

fitness
outdoor workout!

Sonntag

24/08/2014

fitness
5×40“on/20“off
-lever progression (active hold)
-push ups
-airsquats (b2b)
-tuck jumps

basic strength & technique
modul III – basic lifts