Mi. 21. Jan.
a) mobility 3min
1:00 each
hand walk
scorpions
instep rotation
b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 push ups
30sec plank hold
*remaining time row
c) bench press 13min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
barbell: 55% of 1rm bench press
absolute strength
d) conditioning 17min
for time
1500/1350m row
every 3:00 (starting at 0:00):
20 push-ups
2 rounds farmer’s carry 2x22,5/15kg
aerobic power [vo2 max]
Weekly Overview 19.1.-25.1.2026
Skill Class 18:00
head stand / hand stand / hand stand push ups