Samstag, 13. Januar 2024

Chimpkraft


Frechen, 20:30 Uhr

Spezifisches Warmup, dann

KH Bankdrücken, flach
3x
T: 30kg x10, 32,5kg x6, 25kg x12 drop 15kg x5
R: 20kg x14, 22,5kg x8+1, 20kg x10 drop 15kgx 5
H: 12,5kg x15, 12,5kg x17, 15kg x 7

Klimmzüge (immer 2)
T: bis 46
H: bis 34

Ring-Rudern
R: ("1 bis HUNDERT!!!")

Kniebeugen x Ausfallschritte 
3x10
T: 40kg / 12, 16, 16kg
H: 35,35,40kg / 12kg

KB Deadlifts x Ausfallschritt-Dehnen
R: 16, 20, 24, 28kg (jeweils 14x)
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