Fitness Bundesliga Q21.3
Warmup:
3 Sets:
5 Snatch Grip behind the Neck Press
5 Tempo Overhead Squats
3 Sets:
3 Pause Snatch Balance
3 Sets:
1 Drop Snatch + 1 Snatch Balance
In 12:00
Hocharbeiten auf einen moderaten Complex:
1 Snatch + 1 Hang Snatch
into:
In 5:00
One Heavy Complex 1 Snatch + 1 Hang Snatch
Wenn ihr den FiBu Complex schon gemacht habt, finden wir für euch einen anderen Snatch-Complex, an dem ihr in der Zeit arbeiten könnt.
Accessory
5x3 Snatch Grip Deadlift @ 100-105%
5x15 Abmat Situps
Fitness Bundesliga Q21.4
For Time:
18-15-12
Thrusters 42.5kg/30kg
Pullups
into
9-6-3
Cleans 90kg/60kg
Bar Muscle Ups
Tie Break nach dem 12er Set Pullups.
Regionalliga:
18-15-12
Thrusters 30kg/20kg
Jumping Pullups
into
9-6-3
Cleans 60kg/40kg
Burpee Pullups
Accessory
3-4 Sets:
12 Ring Rows
12 Romanian Deadlifts
Workout
Teams of 2 - Switch anyhow:
For Time:
1000m Row
50 Bench Press
1000m Row
40 Bench Press
1000m Row
30 Bench Press
1000m Row
20 Bench Press
1000m Row
10 Bench Press
Varianten:
Light Weight, Baby!: 60kg/40kg, 70kg/47.5kg. 80kg/55kg, 90kg/60kg, 100kg,67.5kg
Yeah Buddy!: 45kg/32.5kg, 52.5kg/37.5kg, 60kg/42.5kg, 67.5kg/47.5kg, 75kg/52.5kg
Nothing but a Peanut!: 35kg/25kg, 42.5kg/30kg, 50kg/35kg, 55kg/37.5kg/62.5kg/42.5kg
Cool Down
1:30min Pec Stretch/Side
1:30min Pigeon + Lower Back Stretch
Workout
AMRAP18 - Teams of 2:
You Go, I go
12 Alternating Dumbbell Snatches
9 Toes to Bar
6 Burpee Box Jump Over
114i: 15kg/10kg, Knee Raises, 24"/20"
235i: 17.5kg/12.5kg, Knees to Elbow, 30"/24"
M3: 22.5kg/15kg, Toes to Bar, 36"/30"
Minimum Work Requirement: 10 Rounds (5 per Athlete)
Goal: 12 Rounds (6 per Athlete)
Accessory
3-4 Rounds
10-15 Half Kneeling Shoulder Presses
10-15 Side Plank Lateral Raises
7-10/Seite Curtsy Squats
Workout
Every 4:00 - 6 Sets
Double Unders
Cal Echo Bike
Off-Set Kettlebell Squats
Genin: 15 Double Unders, 10/8 Cal, 5+5 @ 12kg/8kg
Chūnin: 35 Double Unders, 12/9 Cal, 5+5 @ 16kg/12kg
Jōnin: 50 Double Unders, 15c/12 Cal, 5+5 @ 24kg/16kg
Accessory
3x10 Renegade Row alternierend mit
3x15 Weighted Situps
Workout
4 Rounds for Time:
1000m Run
5 Rounds of “Cindy”
1 Runde Cindy:
5 Pullups
10 Pushups
15 Air Squats
Skinny Cindy:
5 Jumping Pullups
10 Box Push Ups
15 Air Squats
Cinderella:
5 Ring Rows
7 Dumbbell Bench Press
9 Air Squats
Goal: 40'
Cap: 45'
Accessory
4 Sets for Quality
10 weighted Situps
12 z-Presses
14 Ring Row
Power
Relay - 5 Sets
5 Depth Box Jumps
Strength
In 20:00: Work up to a heavy Set of 5 Back Squats
+ 2x5 @ 90%
Endurance & Stamina
Teams of 2 - Switch anyhow:
For Time:
1000m Row
50 Bench Press
1000m Row
40 Bench Press
1000m Row
30 Bench Press
1000m Row
20 Bench Press
1000m Row
10 Bench Press
Varianten:
Light Weight, Baby!: 60kg/40kg, 70kg/47.5kg. 80kg/55kg, 90kg/60kg, 100kg,67.5kg
Yeah Buddy!: 45kg/32.5kg, 52.5kg/37.5kg, 60kg/42.5kg, 67.5kg/47.5kg, 75kg/52.5kg
Nothing but a Peanut!: 35kg/25kg, 42.5kg/30kg, 50kg/35kg, 55kg/37.5kg/62.5kg/42.5kg
Cool Down
1:30min Pec Stretch/Side
1:30min Pigeon + Lower Back Stretch