Samstag, 30.04.2016
Powerlifting:
Back Squat 1 rep
Bench Press 1 rep
Deadlift 1 rep
Freitag, 29.04.2016
A. 4 rounds for time of:
12 One Arm Alternating Kettlebell Swings, 24/16 kg
9 Knees To Elbows
6 Handstand Push-ups
3 Rope Climbs
B. Complete as many rounds as possible in 15 mins of:
10 Dumbbell Push Press, 15/10 kg
Walking Lunge, 15/10 kg, 15 m
20 Renegade Rows, 15/10 kg
Donnerstag, 28.04.2016
A. Bench Press 3-3-3
B. Strict Pull-ups 3x Max Rep
C. For time:
Run, 400 m
30 Back Squats, 95 lbs
Run, 400 m
20 Front Squats, 95 lbs
Run, 400 m
10 Overhead Squats, 95 lbs
Mittwoch, 27.04.2016
A. Back Squat 5-5-5
B. A single set of Double Unders for max reps.
C. Every min for 10 minutes: 2 Power Snatches, pick load
D. 3 rounds, 1 min per station, of:
Push-up
Ring Row
Jumping Alternating Lunge
FGB Style
Dienstag, 26.04.2016
A. Every 1 min for 10 mins, alternating between:
5 Power Cleans, pick load
10 Ring Dips
B. Every 30 secs for 20 mins, alternating between:
Row Calories, 30 secs
Rest 30 secs
Wall Ball, 30 secs
Rest 30 secs
Montag, 25.04.2016
A. Deadlift 5-5-5
B. Shoulder Press 5-5-5-5-5
C. Strict Toes to Bars: 3 x max Rep
D. Squat Jumps 5x5
