Aug
12
Erstellt von:
Marcel Briegoos
12.08.2010 16:41
Schwere Tag 90-100%
1.Military Press
1-3 min rts
8 sets 1-3 reps
Set 1/34 kg 3 reps
Set 2/44 kg 3 reps
Set 3/49 kg 3 reps
Set 4/54 kg 2 reps
Set 5/59 kg 2 reps
Set 6 t/m 8 ,3 x 1 rep 66,5 kg
2.Bench Press
1-3 min rts
8 sets 1-3 reps
Set 1/75 kg 3 reps
Set 2/80 kg 3 reps
Set 3/85 kg 3 reps
Set 4/90 kg 2 reps
Set 5/95 kg 2 reps
Set 6 t/m 8 ,2 x 1 rep 107,5 kg 1 x 1 rep 105 kg
3.KB double Clean and push press
1-3 min rts
8 sets 1-3 reps
Set 1/2x 32 kg 3 reps
Set 2/2x 32 kg 3 reps
Set 3/2x 32 kg 3 reps
Set 4/2x32 kg 2 reps
Set 5/2 x 32 kg 2 reps
Set 6 t/m 8 2 x 36 kg 3 x 1 rep
4.One arm KB snatch
1-3 min rts
8 sets 1-3 reps
Set 1/32 kg 3 reps R+L
Set 2/32 kg 3 reps R+L
Set 3/32 kg 3 reps R+L
Set 4/32 kg 2 reps R+L
Set 5/36 kg 2 reps R+L
Set 6 t/m 8 40 kg 3 x 1 rep R+L (Links set 7-8 1 rep 36 kg)
5.Turkish get ups
4 sets 3-5 reps
1,5 min rts
Set 1 t/m 4 KB 24 kg 3 reps R/L beide seiten
6.KB Windmills
5 sets 5 reps
1,5 min rts
Set 1 t/m 2 24 Kg KB 5 reps R/L beide Seiten
Set 3 t/m 4 28 Kg KB 5 reps R/L beide Seiten
Set 5 32 Kg KB 5 reps R/L beide Seiten
7.Dumbell iron cross
4 sets 6-8 reps
1 min rts
Set 1 en 2 2 dumbells 8 kg 8 reps
Set 3 en 4 2 dumbells 10,5 kg 8 reps
Tags: