Kettlebell Januar-Challenge

Perform 10.000 reps  including swing, snatches und cleans with the kettlebells of your choice during the whole month. Post your daily score at:
https://www.facebook.com/events/784426214916157/

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Woche/Week 130901 – 130905

Date 

Day 

Training / WOD 

Assist / Cardio / Metcon 

 

130901 

So 

Restday 

1h Tennis 

 

130902 

Mo 

Wendler 5-3-1 Cycle 2 Week 2 

Shoulder Press 
Warm-up 40%, 50%, 60% 
3×37,5 – 3×45 – 3x50kg / last set 5x 

Tabata Burpees 

 

130903 

Di 

Wendler 5-3-1 Cycle 2 Week 2 

Deadlift 

Warm-up 40%, 50%, 60% 

3×110 – 3×125 – 3x140kg / last set 11x 

 

 

130904 

Mi 

Wendler 5-3-1 Cycle 2 Week 2 

Bench Press 

Warm-up 40%, 50%, 60% 
3×55 – 3×65 1×72,5kg / last set 7x 

KB Floorpress 2x16Kg 30x 

1h Tennis 

130905 

Do 

Restday 

1,5h Tennis 

 

130906 

Fr 

Wendler 5-3-1 Cycle 2 Week 2 

Squat 
Warm-up 50kg, 65kg, 75kg 
3×87,5 – 3×100 – 3×112,5 / last set 

 

 

130907 

Sa 

Wendler 5-3-1 Cycle 2 Week 2 

Power Clean 
warm-up 35kg, 42,5kg, 50kg 
3×60 – 3×67,5 – 1×77,5 / last set 
Push-Press with Human Being

Beachtennisturnier 

 

130908 

So 

 

Beachtennisturnier 

 

130830

Back Squat Wendler 5/3/1 Cycle 2 week 1
last set 110kg 10x

Assist 1
Shoulder press KB 16kg und 24kg till fail
24er waren nicht mehr wirklich viele 😉

Assist 2:
Plate front raise
1x 15 10kg, 2×5 20kg

Morgen Powerclean Wendler und cardio mit sled pull