Montag | Dienstag | Mittwoch | Donerstag | Freitag | Samstag | ||||
Warm Up | Warm Up | Warm Up | Warm Up | Warm Up | Warm Up | ||||
Agility Drill | Agility Drill | Agility Drill | Agility Drill | Agility Drill | Agility Drill | ||||
Routine + Battel Rope | Routine + Rope Jump | Routine | Routine + Bear-Crawl | Routine + Ruderergo. | Routine | ||||
Shoulder Mobility | Leg Mobility | Chest Mobility | Back Mobility | ||||||
Wendler | Wendler | Foam Roling | Wendler | Wendler | Foam Roling | ||||
5/3/1 Press | 5/3/1 Squat | 5/3/1 B-Press | 5/3/1 D-Lift | ||||||
5x10 Press 60 % | 5x10 Squat 60 % | 5x10 B.-Press 60 % | 5x10 D.-Lift 60 % | ||||||
AW: 60 % | AW: 60 % | Skill | AW: 60 % | AW: 60 % | - | ||||
5x10 Asian Flys | 5x10 RDL | Snatch | 5x10 Bar Dips | 5x10 Jump Pull Ups | |||||
5x10 SDHP | 5x10 BSS | Clean | 5x10 Dumbell Press | 5x10 Clean | |||||
5x10 Push Press | 5x10 Hip Thruster | OHS/ FS | 5x10 eng B.-Press | 5x10 Dumbell Row | |||||
Tabata 4 mins | Tabata 4 mins | WOD | Tabata 4 mins | Tabata 4 mins | Activ Recovery | ||||
Schwerpunkt Rücken (BW) | Schwerpunkt Brust (BW) | Kraftaus- dauer | Schwerpunkt Beine (BW) | Schwerpunkt Schultern (BW) | Radfahren etc. | ||||
Kreislauf | Meist Laufen/Rudern für 4-6 Minuten |
Mobility | Schwerpunkt auf den folgenden Lift |
Lift | Leere Stange, langsames Steigen des Gewichts (3-5 Sätze) |
Montag | Dienstag | Mittwoch | Donerstag | Freitag |
Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
Agility Drill | Agility Drill | Agility Drill | Agility Drill | Agility Drill |
Routine + Rope | Routine + Rope J. | Routine | Routine + Bear Crawl | Routine + Row |
Shoulder Mobility | Leg Mobility | Chest Mobility | Back Mobility | |
Wendler W. 3 | Wendler W. 3 | Foam Roling | Wendler W. 3 | Wendler W. 3 |
5/3/1 Press | 5/3/1 Squat | TGU | 5/3/1 B-Press | 5/3/1 D-Lift |
5x10 Press 60 % | 5x10 Squat 60 % | 5x10 B.-Press 60 % | 5x10 D.-Lift 60 % | |
AW: 60 % | AW: 60 % | Skill | AW: 60 % | AW: 60 % |
3x10 Asian Flys | 3x10 RDL | Snatch | 3x10 Bar Dips | 3x10 Jump Pull Ups |
3x10 SDHP | 3x10 BSS | Clean | 3x10 Dumbell Press | 3x10 Clean |
3x10 Push Press | 3x10 Hip Thruster | OHS/ FS | 3x10 eng B.-Press | 3x10 Dumbell Row |
Tabata 4 mins | Tabata 4 mins | WOD | Tabata 4 mins | Tabata 4 mins |
Schwerpunkt Rücken (BW) | Schwerpunkt Brust (BW) | BW | Schwerpunkt Beine (BW) | Schwerpunkt Schulter (BW) |