CrossFit und die Trainingsintensität
Am vergangenen Samstag fand der Vortrag zum Thema “CrossFit und die Trainingsintensität” mit Polar bei CrossFit Rhein-Neckar statt. Die Polar Master Trainer und CrossFit-Begeisterten Karin und Klaus Gruber klärten die Teilnehmer über die richtige Intensität für das gewünschte Ziel auf. Zu Beginn des Seminars schulten Karin und Klaus uns über die maximale Sauerstoffaufnahme und Leistungsfähtigkeit. Hier […]
17.10.16 PB.Plan
A: Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 1×3 @ 60% 2×3 @ 65% 1×3 @ 70% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×3 @ 75% 2×3 @ 80% 1×3 @ 85% Zusatz-Übung Oly Clean-Pull (1RM SQCL) 1×4 @ 75% […]
16.10.16 PB.Plan
Rest Day – Go out have fun! powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
15.10.16 PB.Plan
A: Press: Finde ein 9RM B: Snatch-Pull (1RM SN) 2×4 @ 70% 2×4 @ 75% 1×4 @ 80% Thruster (3RM Thruster) 2×6 @ 75% 2×6 @ 80% 1×6 @ 85% Core WOD 10min AMRAP 10 Russian Twists (25/15) 30m Atlasstone Fronthold carry (60/40) 10 Atlasstone Squats C: Grundlagenausdauer 40min Running (Tempo: […]
14.10.16 PB.Plan
A: Basic Oly SQCL (1RM CL) 2×3 @ 75% 2×3 @ 80% 1×3 @ 85% Jerk (1RM CJ) 2×3 @ 75% 2×3 @ 80% 1×3 @ 85% B: Zusatz-Übungen Oly Deadlift (3RM) kein Dropping, alles Touch-and-go 1×3 @ 75% 2×3 @ 80% 2×3 @ 85% 1×3 @ 90% C: Basic Gymn 10min […]
13.10.16 PB.Plan
A: Zusatz-Übung Oly Sntachbalance (1RM SN) 1×3 @ 70% 2×3 @ 75% 2×3 @ 80% B: Basic-Übung Oly FSQ (3RM): 1×6 @ 65% 2×6 @ 70% 2×6 @ 75% 1×6 @ 80% C: Basic Übung DB Bench Press: Finde ein 2RM/5RM Pushpress (1RM Jerk): 1×4 @ 70% 2×4 @ 75% 2×3 @ […]
12.10.16 PB.Plan
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
11.10.16 PB.Plan (Competition)
A: Basis-Übungen Oly hHSQCL with 3sec pausing in the bottom position: (1RM CJ) 1×3 @ 55% 2×3 @ 60% 1×3 @ 65% SQCL+J: (1RM CJ) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% B: BSQ (vom 3RM) 1×6 @ 75% 2×6 @ 80% 2×6 @ 85% 1×6 @ 90% C: Basis-Übung […]
10.10.16 – Competition
Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 1×3 @ 55% 2×3 @ 60% 1×3 @ 65% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% Zusatz-Übung Oly Clean-Pull (1RM SQCL) 2×4 @ 70% 2×4 […]
09.10.16 – Competition
Rest Day – Go out have fun! powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com