Indoor Basketball Courts 08052

Training September 3 Weeks

Monday 13.9.

Early: Head
hard-Clean & Press 16kg 5 x 1-5 @
Swings-5min. 30/30/30/31/30 (151) @ 16kg
Pistols 2x5 each side
Low Carb underneath, F: 235 Carbohydrate: 95 E: 145

Tuesday, 14.09.

rest
Low Carb underneath, F: 215 Carbohydrate: 75 E: 150

Wednesday, 15.09.

Early: head slightly 16kg
-T.GetUP 5x1 @
-Clean & Press 16kg 5 x 1-3 @
-Snatches 5x9 @ 16kg 3x5min
-Plank / Side Plank left / right. Low Carb
underneath, F: 200 KH: 100 E: 155

Thursday 16.9.

Early: Sandbag Training
1a) overhead. ... Zercher Squat 1x8 Squat 2x10
1b) Sandbag Deadlift 3x8
2a) Sandbag Shouldering 3x4 each side
2b) Pull ups 3x6
3) One Arm Push Up 3x4 each side
Finisher: Fireman Sandbag Squat 1x8
Walks 1x300m
High Carb upward, F: 85 DH: 595 E: 280

Friday, 09.17.

Early: technique training
-T.GetUp
-Clean & Press
-Swings
-Snatch / VO2 Max test 30Wdh cadence. Low Carb
underneath, F: 245 KH: 105 E: 155

Saturday, 09.18.

Early: Variety
-L Sit 3x30sec. @ Push up bars
-1x Plank with one leg left. 1min.
re-1x Plank with one leg. 1min.
-1x Side Plank li. 1min.
re-1x Side Plank. 1min.
-1x plank on hands 1min.
-1x Side Plank a. left hand. 1min.
-1x Side Plank a. hand re. 1min.
-1x plank on hands wide foot position 1min.
-1x Plank wide foot position 30sec.
(. 8.30min Non Stop:)
Low Carb underneath, F: 210 KH: 100 E: 155

Sunday, 09.19.

rest
Low Carb underneath, F: 215 Carbohydrate: 60 E: 150