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weeks training November 1 Weeks training

Monday 1.11.

breakfast.... BWE Training
-1) Pistols 2x6 @ 16kg
-2) Pull ups 2x7 @ BW
-3) HSPUs 2x6 @ BW
-4) Ring Dips 2x6 @ BW
-5. ) Hanging Leg Raises 1x6, 1x7 @ BW

Lunch:.. back training
-1) Ribbon Pull Ups 2x12, 1x9 @ BW + blue ribbon
-2) KB rows 3x15 @
2x16kg -3) rows 3x15 @ band (blue band)

Low Carb underneath. F: 220 Carbohydrate: 75 E: 195

Tuesday 2.11.

Early: KB Complex
-1) Get Ups 1x4 / 4 @ 16kg, 1x2 / 2 @ 24kg, 1x1 / 1 @ 24kg
-2a) KB Clean 3x8 @ 16kg
-2b) KB Squat 3x8... @ 16kg
-2c) KB Push Press 3x8 @ 16kg
-3) Snatches @ 24kg 3x8

noon:.. Swings Swings
-30sec./30sec. 10min. 10x20 @ 24kg

Low Carb underneath, F: 230 Carbohydrate: 70 E: 190

Wednesday 3.11.

Recovery Walk 30min.

High Carb underneath, F: 60 DH: 390 E: 185

Thursday 4.11.

breakfast.... leg training
-1) Lunges 2x10 @
2x16kg -2) Jump Lunges 2x12 @ BW
-3) Reverse Lunges 2x10 @
2x16kg -4) single leg deadlift 2x10 @ 2x16kg

noon:... shoulder training
-1) scapular wall slides
5x15 -2) Band Side Raises 2x15, 3x12 @ blue ribbon
-3) Bent over side raises 4x15 @ red tape

Low Carb underneath, F: 230 KH: 85 E: 195

Friday 5.11.

breakfast... BWE Circle
-1a) Jump Rope
3x120-1b) Pikes 3x10
-1c) Pistols 3x10
-1d) Australian. . Pull Ups 3x12
-1e) Plyo Push Ups 3x12

Lunch: Swings, Swings
30sec./30sec. 10min. 5x21, 5x20 @ 24kg

Low Carb underneath, F: 230 Carbohydrate: 90 E: 180

Saturday 6.11.

Recovery Walk 30min.
Bowling 2h. :)

Low Carb underneath, F: 210 Carbohydrate: 55 E: 190

Sunday 7.11.

Walk-1h.

Low Carb underneath, F: 210 Carbohydrate: 55 E: 190


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