Training von Donnerstag den 06.09.2012:



Foam Roller+Warm Up



Waden dehnen
Squat :
20kg 2x15reps
60kg 2x5reps
80kg 5reps
100kg 5reps
120kg 3reps
130kg 1rep
137,5kg 7reps + 147,5kg 1rep
kurze Pause
107,5kg 17reps
Die Sprints gestern wirken ansscheinend noch nach...


Dehnen.


Yates Row (PITT Force Style):
20kg 20reps
60kg 5reps
80kg 5reps
100kg 3reps
107,5kg 1rep
112,5kg 6reps + 122,5kg 2reps
kurze Pause
82,5kg 15reps


Kroc Rows:
37,5kg 5reps
47,5 3reps
52,5kg 20reps each Hand



Ring Dips:
KG 5reps
+5kg 3reps
+25kg 6reps + +32,5kg 4reps
kurze Pause
KG 17reps


Dehnen.



Ab-Roller+Sit Ups: 1x65reps



Foam Roller+Waden dehnen.



ENDE.