170512
WOD Strength: Thruster 5×5 Metcon: Hero Bulger / 10 RFT 150m Run 7 CTB 7 FSQ (60/40, 40/25, 20/10) 7 HSPU / KB Push Press (30min TC)
170512 PB.Plan
A. C&J: 3rep in einer guten Qualität TC:12min B. Thruster 70/5/5 75/5/5 TC: 10min C. CTB 10x 3 Tempo 1-2-X-1 D. Barbell-Rows 5x 10-12 incline Bizi auf Bank 3x 10-15 5min ME strict Sit-ups E. Hero Bulger / 10RFT: 150m Run 7 CTB 7 FSQ 60/40 7 HSPU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching […]
170511
WOD Strength: DL 5×5 or PB.Plan Metcon: 12min EMOM 20/15 Cal AB 15 PS (24/16) OlyWOD Strength: daily 1RM HPCL Metcon: Tabata style HPCL, FSQ, Push Press GymWOD Skill: Pistols Metcon: For Time 10-8-6-4-2-4-6-8-10 Shuttle-Sprints & Pistols (20min TC)
170511 PB.Plan
A. Deadlift (3RM) 70/5/2 75/5/2 80/3/2 85/3/2 TC:12min B. Bench (1RM) 50/3/10 Tempo 1-2-X-1 C. Klokov Press 5x 10-15 Nosebreaker DBs 3x 10-15 D. 12min EMOM: even: 20cal AB odd: 15 PS (24/16) powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170510
WOD Strength: Bench 5RM Metcon: 21-15-9 Cal Row, Push-ups, Strict Press (empty bar) CondiWOD Skill: DB Snatch Metcon: 30min EMOM 12 Wallballs 10 Burpees 10 DBSnatch 10 cal AB Rest
170510 PB.Plan
Active rest day powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170509
WOD Strength: daily 3RM OHS or Snatch Metcon: For time 10-9-8-7-6-5-4-3-2-1 SQSN (50/35, 30/20) 200m run (18min TC) OlyWOD Strength: daily 3RM Snatch Metcon: 5 RFR, 1min each Muscle Snatch OHS Burpees over Bar Rest GymWOD Strength: 3RM Turkish Get-up Metcon: 15min AMRAP 3 Turkish Get-up 75% (pro Seite) 9 TTB
170509 PB.Plan
A. Snatch 3rep in einer guten Qualität TC:12min OHS: 3rep in einer guten Qualität TC:12min B. 1RM CTB proniert C. 5×4 Ring-Pullups Tempo 3-2-1-1 3x 10-15 Schöpfen 5x 2-3 Nordic Legcurls D. 5min ME MUS E. 10-9-8-7-6-5-4-3-2-1: SQSN (50/35), 200m run powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170508
WOD Strength: BSQ 5×5 Metcon: 5 Rounds for time 20 Pistols 15 HSPU 30DU (15min TC) CondiWOD Metcon: 8 Rounds for time 10 Burpee Box Jump Over 30 DU 15 cal row
170508 PB.Plan
Die Reihenfolge, in der ihr die Übungen macht, kann variieren. A. BSQ (3RM) 70/5/5, 75/5/5 TC: 10min B. 1RM Bench C. 5 Rounds: 20 Pistols, 15 HSPU, 30DU D. Accessory: 5×4 Dips Tempo 3-2-1-1 3x 10-15 Pullovers 5min ME GHDSU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com