16.08.2017 Mittwoch

A: Warm-up:

3 Rounds:

250 m row

20 Air Squats

B: Gymnastics Stamina:

24-21-18-15-12-9

Ring Rows

Ring Push-ups

1:00 Rest nach jeder Runde

C: Bike Conditioning:

4 Minutes moderates pace

Rest 2 Minutes

8x 40 seconds hard pace mit 20 Sekunden Rest zwischen den Sätzen

 

3 Minuten moderates pace

Rest 2 Minuten

6x 40 seconds hard pace mit 20 Sekunden Rest zwischen den Sätzen

 

2 Minuten moderates pace

Rest 2 Minuten

4x 40 seconds hard pace mit 20 Sekunden Rest zwischen den Sätzen

 

1 Minute moderates pace

Rest 2 Minuten

2x 40 sekunden hard pace mit 20 Sekunden Rest zwischen den Sätzen

 

D: Gymnastics Strength:

5 x 5 weighted Pull-up

then after the last set do one set of max reps strict pull-ups

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s