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Gue03 Mann » Trainingstagebuch

19:05:00 Uhr

00:35:00 Std.

sehr hart (7 / 10)

Krafttraining

Intervalltraining

Indoor

Trainingsbemerkung

sehr hart (7/10)


Marine Corps Workout
--------------------------------------------
Part1: 8 rounds / 10 sec rest / 20 sec work.
Sandbag Squat (right shoulder)
Plank Jump Push Up
Sandbag Squat (left shoudler)
Plank Jump Push Up

Repeat one more time


Part2: time challenge
1 set = 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps – Roll Over – 1 Walking Push Up – 10 Pendulums

Complete 5 sets


Part 3: 8 rounds / 10 sec rest / 20 sec work.
Sandbag Mini Squat (right shoulder)
Super Man Push Ups
Sandbag Mini Squat (left shoudler)
Super Man Push Ups

REPEAT ALL 3 PARTS ONE MORE TIME!


score:

round 1

Sandbag Squat (right shoulder) – 10 reps, 8 reps
Plank Jump Push Up – 10 reps, 8 reps
Sandbag Squat (left shoulder) – 10 reps, 9 reps
Plank Jump Push Up – 9 reps, 7 reps

Time Challenge: 05 minutes 05 seconds

Sandbag Mini Squats (right shoulder) – 16 reps, 12 reps
Super Girl Push Ups – 8 reps, 5 reps
Sandbag Mini Squats (left shoulder) – 20 reps, 15 reps
Super Girl Push Ups – 6 reps, 6 reps

round 2

Sandbag Squat (right shoulder) – 8 reps, 6 reps
Plank Jump Push Up – 7 reps, 5 reps
Sandbag Squat (left shoulder) – 9 reps, 7 reps
Plank Jump Push Up – 6 reps, 4 reps

Time Challenge: 6 minutes 00 seconds

Sandbag Mini Squats (right shoulder) – 19 reps, 15 reps
Super Girl Push Ups – 6 reps, 4 reps
Sandbag Mini Squats (left shoulder) – 16 reps, 12 reps
Super Girl Push Ups – 4 reps, 4 reps

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