10-14 Jahre
PVC ---》 Barbell romanian deadlift
Handstand Work
15-18 Jahre
4-5 sets
3 Deadlifts (no TNG)
Rest 1 min
5-8 rack push ups
Rest 1 min
10-14 Jahre
Emom9
1. 30s ME Jumping pullups
2. 30s ME Bearhug squats
3. 30s ME Tuckups
15-18 Jahre
3-4 sets of:
2min on 1min off
AMRAP of:
2 wall-walks
6 T2B
8 DB-Front Squats
1)Ski erg
2)row
3)c2bike
6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up
rest 30-60sec.
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
rest 30-60sec.
8min AMRAP of:
20/15cal Row
20 DB-walking lunges
Every 90sec. for 12min (8 sets):
Power Clean + Hang Clean + Jerk
start @2nd weight after empty bar and work up from there
Every 90s for 3 sets
3 Snatch Pulls with 2sec. pause 1'' off the floor and just below knee
@ work up from ~70% of 1RM Snatch
8min AMRAP of:
3 Front Squats @60/40kg
1 Wall-walk
6 Front Squats
2 Wall-walks
9 Front Squats
3 Wall-walks
12
4
15
5
....
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
Build up to 2 heavy set of 2 Deadlift
rest 2-3min btw sets
16min EMOM
1. 15/12cal Echo Bike
2. 5-12 C2B + 1-5 Bar MU
3. 60 DU´s
4. 4-15 HSPU