How To Prevent Camel Toe

Training November 4 Weeks

Monday 22.11.

Early: Deadlift Pull Ups +
-Deadlift 1x10 @ 60kg, 1x10 @ 80kg, 1X8 @ 90kg, 1x6 @ 90kg, 1x6 @ 90kg Pull Ups
-wide 1x9, 1x8, 1x7 @ BW
-Pull Ups close (parallel grip) 1x8, 1x7, 1x6 @ BW
Chin-ups 1x7, 1x7, 1x7 @ BW

High Carb, F: 45 DH: 295 E: 165

Tuesday 23.11.

Early: Kettlebells
-Get ups 1x4 @ 16kg / 4x2 @ 24kg
C & P 2x5 @ 16kg / 2x3, 4x2, 1x1 @ 24kg
-Swings 45/45 = 5x31 @ 24kg

Low Carb, F: 165 KH: 45 E: 165

Wednesday 24.11.

Recovery Walk 30min.

High Carb, F: 30 DH: 235 E: 145

Thursday 25.11.

Early: EDT
20min.
- Dbl KB Press @ 2x16kg
44x - 44x Pull Ups @ BW
15min.
- Pistols @ 12kg 28x
- 1 Leg deadlift 28x @ 2x16kg

- Hanging Leg Raises 1x10, 1x7, 1x7

High Carb, F:45 KH:310 E:180

Friday 26.11.

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

High Carb, F:40 KH:200 E:150

Saturday 27.11.

Früh: VO2MAX
-VO2MAX 50 sets

Low Carb, F:160 KH:60 E:160

Sunday 28.11.

-Walk 2h

High Carb, F:10 KH:105 E:25

*Before & After each Trainingsession 15min. Walks & Joint mobility exercises

P.S. Hab am Sonntag gefastet, da ich mir einen small intestinal infection had been captured ...

Allen a great week,

Batze