
Donnerstag, 06.08.2020
Workout Of The Day
A)
Deadlift
3 – 3 – 3 – 3 – 3
B)
For Time:
21 DB Squat Clean 2×22,5/16kg
100 Double Unders
15 DB Squat Cleans 2×22,5/16kg
75 Double Unders
9 DB Squat Cleans 2×22,5/16kg
50 Double Unders
Functional Bodybuilding
Squat Day FFR
A)
4 Sets:
Alt. Frontrack Reverse Lunges
20 – 16 – 12 – 8
B)
3 Sets:
6/6-8/8 Cossack Squats With KB/DB In Goblet Hold @3011
90s Rest
10-16 Alt. Curtsy Squats With KB/DB In Goblet Hold
90s Rest
12-15 KB/DB Glute Bridges @20X2
90s Rest
Push Day East
A)
3 Sets:
Alt. Frontrack Reverse Lunges
16 – 12 – 8
60s Rest
Strict Press
5 – 4 – 3
90s Rest
B)
3 Sets:
Max Reps Diamond Push Ups (advanced: 3sec down)
60s Rest
12-16 Alt. KB Push Presses
60s Rest
5-10 Right Arm Hollow Body KB Presses
directly into 5 Right Arm KB Turkish Sit Ups
60s Rest
5-10 Left Arm Hollow Body KB Presses
directly into 5 Left Arm KB Turkish Sit Ups
60s Rest