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Training November 3rd

Monday 15.11.

Early: Deadlift + Pull Ups
-Deadlift 1x10 @ 60kg, 1x10 @ 80kg, 1x7 @ 90kg, 1x5 @ 90kg, 1x5 @ 90kg
-Pull ups wide 1x8, 1x8, 1x7 @ BW
-Pull Ups narrow ( Parallel grip) 1x7, 1x6, 1x6 @ BW
-Chin Ups 1x6, 1x5, 1x5 @ BW

High Carb, F: 55 DH: 310 E: 165

Tuesday 16.11.

Early: Kettlebells
-Get ups 16kg @ 1x4 / 1x1, 2x2, 1x1 @ 24kg
C & P 16kg @ 2x5 / 2x3, 4x2, 1x1 @ 24kg Swings
-11min. 30/30 = 11x20 @ 24kg

Low Carb, F:210 KH:50 E:145

Wednesday 17.11.

-Recovery Walk 30min.

High Carb, F:45 KH:310 E:145

Thursday 18.11.

Früh: EDT
20min.
- Dbl. KB Press 42x @ 2x16kg
- Pull Ups 42x @ BW
15min.
- Pistols 24x @ 12kg
- 1 Leg deadlift 24x @ 2x16kg

- Hanging Leg Raises 1x10, 1x6, 1x6

High Carb, F:60 KH:360 E:180

Friday 19.11.

Früh: Skill Training
- Human Flag
- Front Lever
- Handstand

Low Carb, F:140 KH:35 E:120

Saturday 20.11.

Early: VO2MAX
-VO2MAX 70 sets

Lunch: Chest
Ring Dips 2x8, 1x7 @ BW
push ups 3x20 @ BW
ring dips holds 1x30sec, 1x30sec..

Low Carb, F: 150 Carbohydrate: 50 E: 145

Sunday 21.11.

Walk-2h

High Carb, F: 50 DH: 245 E: 145


* Before and After Training Session each 15min. Walks & Joint mobility exercises