Dienstag, 02. April 2019:

Gym Version

A) Gymnastics
hollow body on floor
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

free headstand
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

bar tuck pull to invert
BEGINNER: 3x 5reps
INTERMEDIATE: 3x 7reps
FORTGESCHRITTENER: 3x 9 reps
*rest 60-120sec

push ups beginner
BEGINNER: 3x max effort (goal: >30 male | >15 female )
INTERMEDIATE: 3x max effort (goal: >50 male | >25 female)
FORTGESCHRITTENER: 3x max effort (goal: >70 male | >40 female)
*rest 60-120sec

B) Open Style Workout:
12min AMRAP
21x Push Press (34/25)
15x Snatch
9x T2B

C) Clean & Jerk
[3 Cleans & 1 Jerk at the end] x3; 
rest 120sec
@50, 60, 70% of 1RM C&J
*für 1 Position Power Clean, suche die Position, welche dir am schwersten fällt und stoppe da für 2-3sec

D) Frontsquat
3×2 @60,70,80%
4×1 @87, 92, 97, 102%

Garage Version

A) Gymnastics
hollow body on floor
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

free headstand
BEGINNER: [10s hold / 20s rest] x6
INTERMEDIATE: [30s hold / 40s rest] x5
FORTGESCHRITTENER: [60s hold / 60s rest] x4

bar tuck pull to invert
BEGINNER: 3x 5reps
INTERMEDIATE: 3x 7reps
FORTGESCHRITTENER: 3x 9 reps
*rest 60-120sec

push ups beginner
BEGINNER: 3x max effort (goal: >30 male | >15 female )
INTERMEDIATE: 3x max effort (goal: >50 male | >25 female)
FORTGESCHRITTENER: 3x max effort (goal: >70 male | >40 female)
*rest 60-120sec

B) Open Style Workout:
12min AMRAP
21x Push Press (34/25)
15x Snatch
9x T2B

C) Clean & Jerk
[3 Cleans & 1 Jerk at the end] x3; 
rest 120sec
@50, 60, 70% of 1RM C&J
*für 1 Position Power Clean, suche die Position, welche dir am schwersten fällt und stoppe da für 2-3sec

D) Frontsquat
3×2 @60,70,80%
4×1 @87, 92, 97, 102%

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