Training von Donnerstag den 13.09.2012:


Foam Roller+Warm Up



Pseudo Power Clean+Front Squat :
20kg 10 Hang Cleans
20kg 10 Front Squats
20kg 5reps (ab hier Cleans+FSQ)
40kg 5reps
50kg 5reps
60kg 5reps
70kg 3reps
75kg 1rep
80kg 5-5-3reps



TRIPLE SUPERSET :

plyo Push Ups (15cm) + kipping Pull Ups
5 + 5reps
20-20-15reps + 22-20-16reps
Wiedereinmal irren und SCHMERZHAFTEN Pump, aber irgendwie geil.



Conditioning-Training:

30m Prowler Sprint +80kg
30m Farmers Walk +40kg

6 Trips



Ab-Roller+Sit Ups: 90reps


Foam Roller+Dehnen.


Ende.