Lockdown Training - KW#21-10 - 3/8/2021

Warmup (10 Minuten)

3 Rounds
15/12 Cal Row
10 Air Squats
5 Burpees

Into:
2 Sets:
30 Sek Bottom of the Squat Hold /w Kettlebell
Rest 0:30 b/t Sets

Fokus auf “Perfekte Kniebeuge”

Part A (25 Minuten)

Every 2:30 - 10 Sets 

3 Back Squats
3 Strict Press 

4 Sets Hocharbeiten á 3-8 Reps
6 Sets Arbeit

Part  B (35 Minuten)

Every 4:00 - 8 Rounds
8 Overhead Lunges 40kg/30kg 
8 Strict Dips
8 Overhead Lunges 40kg/30kg
8 Strict Pullups

Mind. 1:30+ Pause pro Set
Lunges: Back Step

Accessory (10 Minuten)

3 rounds for quality of: 
15 Seated Face Pulls
10+ Seated Dumbbell Biceps
 

Warmup (10 Minuten)

1:00 Easy Bike
12 Cross Body Dumbbell Snatches
6 Burpees

1:00 Moderate Bike
8 Cross Body Dumbbell Snatches + Wind Mill
6 Burpees

1:00 Moderate+ Bike
12 Single Arm Dumbbell Hang Squat Clean Thrusters (6 pro Arm)
6 Burpees

into:

3 Sets (steigend)

5 Behind the Neck Push Press
5 Over Head Squats

Part A (20 Minuten)

EMOM20
1 Power Snatch into Overhead Squat

Set 1-10: Hocharbeiten auf 60-70% vom Power Snatch
Set 11-20: Gleichbleibend moderate Last mit Fokus auf Form
 

Part B (15 Minuten)

Every 2:00 – 6 Sets
Work up to a heavy Set of 6 Dead Stop Deadlifts

In maximal 6 Sätzen hocharbeiten. RPE 7-8 mit perfekter Form
 

Accessory 1 (20 Minuten)

5 Rounds – Flow 
20 Cal Row
15 Toes to Bar/Toes to Rings/V-Ups
10 Box Jumps 30"/24"

Accessory 2 (10 Minuten)

2-3 Sets:
15 Dumbbell Leg Curls
10 Ring Face Pulls

Warmup (10 Minuten)

3 Rounds
15 Cal Row
10 Dumbbell Hang Clean and Press (5 pro Arm)
5 Burpee to Vertical Leap

Part A (15 Minuten)

Every 2:00 - 6 Rounds 

15 Kettlebell Swings 32kg/24kg
10 Strict Handstand Push Ups 


Russian Swings - strecken, nicht überstrecken/zurück lehnen

Z-Press oder Piked Pushups als HSPU-Ersatz
Kein Kipping HSPU als Ersatz

Part  B (24 Minuten)

4 Rounds for time:
20/16 Cal Echo Bike
20 Close Grip Bench Press 60kg/40kg
20 Ring Row

Maximal 2 Sets für Bench Press und Ring Rows

Accessory (10 Minuten)

3 rounds for quality of: 
12-15 Bent Over Lateral Raises
12-15 Weighted Situps

Warmup (10 Minuten)

Runde 1:
1:00 Jump Rope
20 Dead Bugs
15 Goblet Squats 
 

Runde 2:
1:00 Running Man/Jump Rope
20 Dead Bugs
10 Kettlebell Taters + 1 Sec Pause at Bottom of the Squat

Part A (15 Minuten)

Every 1:30 - 10 Sets
3 Front Squats

Maximal 5 Runden hocharbeiten.
5 Arbeits Sets: RPE8
 

Part B (20 Minuten)

Teams of 2 - You go I go
7 Rounds Each (14 Total)
3 Clean and Jerks 90kg/60kg
21 Air Squats
42 Double Unders

Goal: 1:15min/Runde
 

Accessory 1 (12 Minuten)

4 Rounds
20 Plank Kettlebell Pull Through
10-15 Ring Row