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150810 – Performance

A.
400m run
12m Duck Walk
12m Wheelbarrow
Danach – 3×10 Superman/Hollow Rocks

B.
12′ EMOM:
2-3 CTB @ 70% 1RM oder Muscle-ups

C.
4 rounds:
1 min: max effort PLU
1 min: max effort Burpees
1 min: max cal row
1 min: rest

D.
Basic Strength
Press 5 – 5 – 5+
75%-80%-85%
Paused FSQ 3×5
55%-60%-65%

3 RFT:
20 Ring Dips
15 Jack Knives
Ziel: so lange wie mögich UB, bis zum Muskelversagen

1 Kommentar zu „150810 – Performance“

  1. 19 Uhr:
    3 Rounds
    10 Hollow Rocks – 10 Side planks – 10 bridging – 10 Side plank (other side)

    B.
    12′ EMOM:
    2-3 CTB @ 70% 1RM oder Muscle-ups
    CTB @ 25 kg x 2 (6 rounds) und danach 20 kg x 2 (6 rounds)

    C.
    4 rounds:
    1 min: max effort PLU
    1 min: max effort Burpees
    1 min: max cal row
    1 min: rest

    Round1: 53 reps
    Round 2: 44 reps
    Round 3: 45 reps
    Round 4: 42 reps

    Total: 184 reps (all pull ups strict!)

    D.
    Basic Strength
    Press 5 – 5 – 5+
    75%-80%-85%
    37,5 kg x 5; 40 kg x 5; 42,5 kg x 12 (all out)

    Paused FSQ 3×5
    55%-60%-65%
    60kg x 5; 65 kg x 5; 70 kg x 5

    3 RFT:
    20 Ring Dips
    15 Jack Knives
    Time: 7:42 (all ring dips strict!)

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