Sonntag, 13.11.2016
A. Bring Sally up....: Back Squat 135/95 lbs
B. For time:
3 rounds of:
5 Chest-to-bar Pull-ups
10 Ring Dips
15 Goblet Squats, 24 kg
-- then --
20 Hang Power Cleans, 50 kg
-- then --
2 rounds of:
5 Chest-to-bar Pull-ups
10 Ring Dips
15 Goblet Squats, 24 kg
-- then --
15 Hang Power Cleans, 60 kg
-- then --
5 Chest-to-bar Pull-ups
10 Ring Dips
15 Goblet Squats, 24 kg
-- then --
10 Hang Power Cleans, 70 kg
Samstag, 12.11.2016
A. Clean & Jerk 1-1-1-1-1-1-1
B. 4 rounds, 20 secs per station, of:
Dumbbell Thruster, 15/10 kg
Rest 10 secs
Kettlebell Swing, 24/16 kg
Rest 10 secs
Push-up
Rest 10 secs
Knees To Elbow
Rest 10 secs
Dumbbell Thruster, 15/10 kg
Rest 10 secs
Kettlebell Swing, 24/16 kg
Rest 10 secs
Push-up
Rest 10 secs
Knees To Elbow
Rest 10 secs
Rest 1 min
FGB Style
Freitag, 11.11.2016
A. 12 rounds for time of:
2 Power Snatches, 50/30 kg
4 Burpee Box Jumps
6 Strict Pull-ups
B. 5 rounds for time of:
Prowler Push, 15 m
Seated Prowler Pull, 15 m
10 Ski Erg (Calories)s
Donnerstag, 10.11.2016
A. Bench Press 5-3-1, using heaviest weight per set
Renegade Row 20-10-10, using heaviest weight per set
Lateral Shoulder Dumbbell Raise 15-15-15, using heaviest weight per set
B. 1 Hang Power Clean + 2 Front Squat 5-4-3-2-1, using heaviest weight per set
AbMat Sit-up 5-10-15-20-25, using heaviest weight per set
C. Row 1000 m
Mittwoch, 09.11.2016
A. Deadlift 10-5-3-1-1-1-3-5-10
B. 3 rounds, 45 secs per station, of:
Knees To Elbow
Rest 15 secs
Ski Erg (Calories)
Rest 15 secs
Ring Row
Rest 15 secs
Double Under
Rest 15 secs
FGB Style
