(01.01.2017)
Russian Bear - Push [Woche 12] (~?? Minuten)
-= Block A: Main Lifts =- | |
Schrägbankdrücken | ... 04x66,0kg I 04x66,0kg I 04x66,0kg I 04x66,0kg I 04x66,0kg I 04x66,0kg |
FKB | ... 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg |
-= Block B: Powerbuilding =- | |
Dips | ... 07x15,0kg |
Pull-Ups | ... 08x00,0kg |
KH-Curls | ... 10x11,5kg |
-= Block C: Prävention =- | |
Star Pulses | ... 48x00,0kg I 48x00,0kg I 48x00,0kg |
Hyperextensions | ... 20x00,0kg I 20x00,0kg |
(02.01.2017)
Russian Bear - Light Weight [Woche 12] (?? Minuten)
FKB | ... 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg |
Schrägbankdrücken | ... 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg |
Lauf-Training (5km "Wettkampf") (~21 Minuten)
05.00 km in 21:3 Minuten (4:17 min/km) |
(06.01.2017)
Russian Bear - Pull [Woche 12] (~?? Minuten)
-= Block A: Main Lifts =- | |
FKB | ... 04x72,0kg I 04x72,0kg I 04x72,0kg I 04x72,0kg I 04x72,0kg I 04x72,0kg |
Schrägbankdrücken | ... 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg |
-= Block B: Powerbuilding =- | |
RDL | ... 10x70,0kg |
KH-Rudern | ... 07x70,0kg |
Pull-Ups | ... 06x00,0kg |
-= Block C: Prävention =- | |
abgestütztes Seitenheben | ... 12x04.5kg I 12x04.5kg I 12x04.5kg |
Hollow Body Hold | ... 45x00,0kg I 45x00,0kg |
Lauf-Training (Dauerlauf) (~60 Minuten)
10.04 km in 60:00 Minuten (5:59 min/km) |
(07.01.2017)
Lauf-Training (Dauerlauf) (~60 Minuten)
09.56 km in 60:00 Minuten (6:17 min/km) |
Russian Bear - Powerbuilding [Woche 12] (~?? Minuten)
Military Press | ... 08x40,0kg I 08x40,0kg I 08x40,0kg |
Pull-Ups | ... 05x00,0kg I 05x00,0kg I 05x00,0kg |
Dips | ... 10x00,0kg |
Inv. Rows | ... 06x00,0kg |
Push-Ups angehobene Beine | ... 10x00,0kg I 10x00,0kg I 10x00,0kg |
(08.01.2017)
ROMWOD (~20 Minuten)
Work Ethic Worth Millions |
Russian Bear - Light Weight [Woche 13] (?? Minuten)
FKB | ... 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg I 02x72,0kg |
Schrägbankdrücken | ... 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg I 02x66,0kg |
ROMWOD (~21 Minuten)
Standing Straddle - Day 1 |