Bench Press & Kettlebells

[Eisenfresser]

Workout of the Day (January, 14th):

Time: 60 Min.

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Hanging / Mobility/Stretching / Warm-up
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Kettlebell Clean&Jerk („Long Cycle“)
Warm up
5 Sets (1'on : 1'off):
16+16 Kg
10/10/10/10/10 Reps
TOTAL: 50 Reps

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Kettlebell Clean
5 Min. EMOM:
20+20 Kg
6/6/6/6/6 Reps
TOTAL: 30 Reps

Kettlebell Jerk
5 Min. EMOM:
20+20 Kg
5/5/5/5/5 Reps
TOTAL: 25 Reps

Kettlebell Front Squats
5 Min. EMOM:
20+20 Kg
4/4/4/4/4 Reps
TOTAL: 20 Reps

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Pull ups (dead stop partials)
BW / 5 Reps / 3 Sets

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Skipping Rope
5 Sets (30''on : 30''off)

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Hanging / Mobility/Stretching
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Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 14th): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk („Long Cycle“) Warm up 5 Sets (1'on : 1'off): 16+16 Kg 10/10/10/10/10 Reps TO

3 likes, 0 comments - _eisi__ on January 14, 2025: "Workout of the Day (January, 14th): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk („Long Cycle“) Warm up 5 Sets (1'on : 1'off): 16+16 Kg 10/10/10/10/10 Reps TOTAL: 50 Reps ----------...

www.instagram.com

 

[Eisenfresser]

...langsam erinnert sich der alte Kadaver...Bestleistung war glaube ich letztes Jahr 5x5x105 (oder ware es sogar 110 )
da will ich wieder hin! Mindestziel für den 1. Block der kommenden Vorbereitung sind 5x5x105!
Die heutigen 5x5x95 Kg waren zwar nicht leicht, aber auch nicht am Limit, von daher bin ich guter Dinge!

Workout of the Day (January, 15th):

Time: 60 Min.

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Hanging / Mobility/Stretching / Warm-up
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Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 3 Reps
90 Kg / 2 Reps
95 Kg / 5 Reps / 5 Sets

Kettlebell Rows
20+20 Kg
10 Reps / 3 Sets
8 Reps / 3 Sets
6 Reps / 3 Sets
4 Reps / 3 Sets
2 Reps / 3 Sets

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Hanging / Mobility/Stretching
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Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 15th): Time: 60 Min. with @aerdna078 ---------- Hanging / Mobility/Stretching / Warm-up ---------- Bench Press 20 Kg / 20 Reps 50 Kg / 10 Reps 70 Kg / 5 Reps 80 Kg / 3 Reps 90 K

2 likes, 0 comments - _eisi__ on January 15, 2025: "Workout of the Day (January, 15th): Time: 60 Min. with @aerdna078 ---------- Hanging / Mobility/Stretching / Warm-up ---------- Bench Press 20 Kg / 20 Reps 50 Kg / 10 Reps 70 Kg / 5 Reps 80 Kg / 3 Reps 90 Kg / 2 Reps 95 Kg / 5...

www.instagram.com

 

[Eisenfresser]

Das heutige Workout inspiriert von @stevecotter_ikff

Ein Workout in Erinnerung und zu Ehren dieser Kettlebell-Legende!

R.I.P. Steve

...zeige den Jungs im Himmel, was ein hartes Kettlebell-Workout ist!


Workout of the Day (January, 18th):

Time: 80 Min.

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Hanging / Mobility/Stretching / Warm-up
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Kettlebell Clean&Jerk („Long Cycle“)
Warm up
3 Sets (2'on : 2'off):
16+16 Kg
20/20/20 Reps
(Pace: 10 RPM)
TOTAL: 60 Reps

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Kettlebell Clean
12+12 Kg
25/25 Reps
TOTAL: 50 Reps

Kettlebell Jerk
5 Min. EMOM:
12+12 Kg
25/15/10 Reps
TOTAL: 50 Reps

Kettlebell Front Squats
5 Min. EMOM:
12+12 Kg
15/15/10/10 Reps
TOTAL: 50 Reps

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Push ups
BW / 40 Reps

Chin ups (dead stop partials)
BW / 10/10 Reps

Scapula Pull ups
BW / 10/10 Reps

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Run (treadmill)
10 Min.

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Hanging / Mobility/Stretching
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Videos:

Stefan Kahlfeld on Instagram: "Today's workout inspired by @stevecotter_ikff A workout in memory and honor of this kettlebell legend! R.I.P. Steve ...show the guys in heaven what a hard kettlebell workout is! Workout of the Day (January, 18th):

3 likes, 0 comments - _eisi__ on January 18, 2025: "Today's workout inspired by @stevecotter_ikff A workout in memory and honor of this kettlebell legend! R.I.P. Steve ...show the guys in heaven what a hard kettlebell workout is! Workout of the Day (January, 18th): Time: 80 Min...

www.instagram.com