160819 – WOD
WOD Strength: OHS 5×7 WOD: 10′ AMRAP: 10 PP 10 OH Lunges 50/35, 35/25, 20/15 StrengthWOD Strength: DL 5/2RM 5′ EMOM: 3, Gewichte nach jedem Satz steigern 10′ E2MOM: 3 85% Bench 5/2 RM 5′ EMOM: 3, Gewichte nach jedem Satz steigern 10′ E2MOM: 3 85% WOD: AMRAP: 10 Hyper Ext. 10 Shoulder Taps
160819 – Competition
A: Basic Oly SQCL (1RM CL) 1×2 @ 75% 2×2 @ 80% 2×2 @ 85% 1×2 @ 90% Jerk (1RM CJ) 1×2 @ 80% 2×2 @ 85% 2×2 @ 90% 1×2 @ 95% B: Zusatz-Übungen Oly Deadlift (3RM) kein Dropping, alles Touch-and-go 1×3 @80% 1×3 @85% 1×3 @90% 1×3 @95% 1×3 @100% […]
160818 – WOD
[ct_column_third] WOD Strength: HPCL: Find 1RM WOD: 6 RFT: 200m Run 6 Burpees over bar 3 HPCL @ 85% 1RM (15′ TC) [/ct_column_third][ct_column_third] OlyWOD Skill: hHSQSN 5×3 HSQSN 5×3 WOD: AMRAP: 5 TTB 3 HSQSN [/ct_column_third][ct_column_third_last] CondiWOD 3′ AMRAP: 5 Thruster 5 PLU/RR 20/15 90” Rest 3′ AMRAP: 5 DL 40/25 5 Box Jumps 61/51 90” […]
160818 – Competition
A: Zusatz-Übung Oly Heaving Snatch-Balance (1RM SN) 1×3 @ 80% 1×3 @ 85% 1×3 @ 90% 1×3 @ 95% B: Basic-Übung Oly FSQ (3RM): 1×3 @ 75% 1×3 @ 80% 1×3 @ 85% 1×3 @ 90% 1×3 @ 95% C: Basic Übung Finde ein 3 RM Z-Press D: WOD Hero Coe […]
160817 – WOD
[ct_column_half] WOD Strength: 8′ EMOM: 2 Tempo PLU + 2 paused RD Skill: kipping PLU & TTB WOD: 3′ AMRAP: 3 Ring Dips 3 Ring Rows 2′ Rest 3′ AMRAP: 3 TTB 3 PLU [/ct_column_half][ct_column_half_last] StrengthWOD Strength: Press 5/2RM 5′ EMOM: 3, Gewichte nach jedem Satz steigern 10′ E2MOM: 3 85% FSQ 5/2 RM 5′ […]
160817 – Competition
Rest Day! Do some active recovery, no intensity no new movements 15-20min of row, run, swim, bike. powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
160816 – WOD
[ct_column_third] WOD Strength: BSQ 5×5 WOD: Hero Brian 3 RFT: 5 Rope Climbs 25 BSQ 80/55, 60/35, 40/20 (20′ TC) [/ct_column_third][ct_column_third] OlyWOD Strength: Split Jerk with 3” pause in the catching position 7×3 WOD: 5 RFT: 5 HPCL 5 FSQ 5 PJ Goal: go ub each round [/ct_column_third][ct_column_third_last] GymWOD Skill: Ring MU WOD: 10′ AMRAP: 10 […]
160816 – Competition
A: Basis-Übungen Oly hHSQCL with 3sec pausing in the bottom position: (1RM CJ) 1×2 @ 60% 2×2 @ 65% 2×2 @ 70% 1×2 @ 75% SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ) 1×2 @ 75% 2×2 @ 80% 2×2 @ 85% 1×2 @ 90% Zusatzübung Oly Snatchpull […]
160815 – Competition
A: Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×2 @ 75% 2×2 @ 80% 2×2 @ 85% 1×2 @ 90% Zusatz-Übung Oly Clean-Pull (1RM SQCL) […]
160815 – WOD
[ct_column_half] WOD Skill: Push Press WOD: Fight Gone Bad/3 Rounds 1min Max Reps Wall Balls 9/6 1min Max Reps SDLHP 35/25 1min Max Reps Box Jumps 61/51 1min Max Reps Push Press 35/25 1min Max Cal Row 1min Rest [/ct_column_half][ct_column_half_last] StrengthWOD Strength: BSQ 5/2RM 5′ EMOM: 3, Gewichte nach jedem Satz steigern 5′ EMOM: 3 […]