Performed strength exercises in this workout.
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Mobility - Crab hold, up and down
·
|
 5 reps |
|  |  |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Scapular pushups
· Schultern
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Schultern
|
8 reps |
| | |
|
Kip swing
· Bauchmuskeln, Schultern
|
5 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Mobility - Crab hold, up and down
·
|
5 reps |
| | |
|
Mobility - Kosack squat
·
|
8 reps |
| | |
|
Mobility - Thoracic extension on bench
·
|
6 reps |
| | |
|
Scapular pushups
· Schultern
|
6 reps |
| | |
|
Pull aparts behind the neck - Resistance band
· Schultern
|
8 reps |
| | |
|
Kip swing
· Bauchmuskeln, Schultern
|
5 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Lateral line jumps, one foot
·
|
10 reps |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 30.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 32.5 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 35.0 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 37.5 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 37.5 kg |
| | |
|
Clean, hang (above knee) - Barbell
· Rücken, Back of thigh
|
3 x 35.0 kg |
| | |
|
Clean pull - Barbell
· Rücken
|
3 x 35.0 kg |
| | |
|
Shoulder press - dumbbells
· Schultern
|
8 x 12.5 kg |
| | |
|
Clean pull - Barbell
· Rücken
|
3 x 40.0 kg |
| | |
|
Shoulder press - dumbbells
· Schultern
|
8 x 12.5 kg |
| | |
|
Clean pull - Barbell
· Rücken
|
3 x 45.0 kg |
| | |
|
Shoulder press - dumbbells
· Schultern
|
8 x 12.5 kg |
| | |
|
Front squat - Barbell
· Beine
|
6 x 40.0 kg |
| | |
|
Wall balls
· Beine
|
12 x 4.0 kg |
| | |
|
Front squat - Barbell
· Beine
|
5 x 42.5 kg |
| | |
|
Wall balls
· Beine
|
12 x 4.0 kg |
| | |
|
Front squat - Barbell
· Beine
|
4 x 45.0 kg |
| | |
|
Wall balls
· Beine
|
12 x 4.0 kg |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 12.5 kg |
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Bauchmuskeln, Schultern
|
8 reps |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 12.5 kg |
| | |
|
Pullup on box - Bar
· Rücken, Bizeps
|
5 reps |
| | |
|
Medball situp
· Bauchmuskeln
|
10 x 6.0 kg |
| | |
|
Ring support hold
· Bauchmuskeln
|
 10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Andere
|
10 x 12.5 kg |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 10.0 kg |
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Bauchmuskeln, Schultern
|
7 reps |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 10.0 kg |
| | |
|
Pullup on box - Bar
· Rücken, Bizeps
|
5 reps |
| | |
|
Medball situp
· Bauchmuskeln
|
10 reps |
| | |
|
Ring support hold
· Bauchmuskeln
|
10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Andere
|
10 x 12.5 kg |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 10.0 kg |
| | |
|
Knees to elbows/TTB, kipped, foot on box
· Bauchmuskeln, Schultern
|
3 reps |
| | |
|
Walking lunges, DBs down & OH
· Beine
|
8 x 10.0 kg |
| | |
|
Pullup on box - Bar
· Rücken, Bizeps
|
5 reps |
| | |
|
Medball situp
· Bauchmuskeln
|
10 x 6.0 kg |
| | |
|
Ring support hold
· Bauchmuskeln
|
10 seconds |
| | |
|
Clean & jerk, hang, double dumbbells
· Andere
|
10 x 12.5 kg |
| | |
