Bench Press & Kettlebells

[Eisenfresser]

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

----------

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

----------

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

----------

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

----------
Hanging / Mobility/Stretching
----------

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.

----------
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 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

----------
Hanging / Mobility/Stretching
----------

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.

----------
Hanging / Mobility/Stretching / Warm-up
----------

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

----------

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

----------

Push ups
BW / 40 Reps

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

Scapula Pull ups
BW / 10/10 Reps

----------

Run (treadmill)
10 Min.

----------
Hanging / Mobility/Stretching
----------

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

 

[Eisenfresser]

Workout of the Day (January, 19th):

Time: 80 Min.

----------
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
100 Kg / 1 Rep
105 Kg / 3 Reps / 2 Sets
102,5 Kg / 3 Reps / 2 Sets
100 Kg / 3 Reps / 2 Sets

Kettlebell Rows
16+16 Kg / 10 Reps / 2 Sets
20+20 Kg / 8 Reps / 2 Sets
24+24 Kg / 6 Reps / 2 Sets
28+28 Kg / 4 Reps / 2 Sets
24+24 Kg / 6 Reps / 2 Sets
20+20 Kg / 8 Reps / 2 Sets
16+16 Kg / 10 Reps / 2 Sets

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 19th): Time: 80 Min. with @aelario ---------- 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

1 likes, 0 comments - _eisi__ on January 19, 2025: "Workout of the Day (January, 19th): Time: 80 Min. with @aelario ---------- 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 100 Kg / 1 Rep...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (January, 21st):

Time: 80 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

----------

Kettlebell Clean
5 Min. EMOM:
20+20 Kg
8/8/8/8/8 Reps
TOTAL: 40 Reps

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

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

----------

Push ups
BW / 40 Reps
BW(+Ballista yellow) / 40 Reps

Chin ups (dead stop partials)
BW / 10/8/6 Reps

----------

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

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 21st): Time: 80 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk („Long Cycle“) Warm up ---------- 5 Sets (1'on : 1'off): 16+16 Kg 10/10/10/1

4 likes, 0 comments - _eisi__ on January 21, 2025: "Workout of the Day (January, 21st): Time: 80 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]

Workout of the Day (January, 23rd):

Time: 60 Min.

----------
Hanging / Mobility/Stretching / Warm-up
----------

Bench Press
20 Kg / 20 Reps
50 Kg / 10 Reps
70 Kg / 5 Reps
80 Kg / 4 Reps / 2 Sets
90 Kg / 3 Reps / 2 Sets
100 Kg / 2 Reps / 2 Sets
110 Kg / 1 Rep
100 Kg / 2 Reps / 2 Sets
90 Kg / 3 Reps / 2 Sets
80 Kg / 4 Reps
70 Kg / 5 Reps
60 Kg / 6 Reps

Kettlebell Rows
16+16 Kg / 10 Reps / 3 Sets
20+20 Kg / 8 Reps / 3 Sets
24+24 Kg / 6 Reps / 3 Sets
28+28 Kg / 4 Reps / 3 Sets

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 23rd): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Bench Press 20 Kg / 20 Reps 50 Kg / 10 Reps 70 Kg / 5 Reps 80 Kg / 4 Reps / 2 Sets 90 Kg / 3 Re

1 likes, 0 comments - _eisi__ on January 22, 2025: "Workout of the Day (January, 23rd): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Bench Press 20 Kg / 20 Reps 50 Kg / 10 Reps 70 Kg / 5 Reps 80 Kg / 4 Reps / 2 Sets 90 Kg / 3 Reps / 2 Sets 100 Kg / 2...

www.instagram.com

 

[Eisenfresser]

...langsam erinnert sich der alte Kadaver, übernächste Woche beginnt die 14wöchige Vorbereitung!

Workout of the Day (January, 26th):

Time: 85 Min.

----------
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
----------
100 Kg / 1 Rep / 2 Sets
110 Kg / 1 Rep / 2 Sets
115 Kg / 1 Rep / 2 Sets
----------
120 Kg / 3 Rep (+Ballista yellow)
125 Kg / 3 Rep (+Ballista yellow)
127,5 Kg / 3 Rep (+Ballista yellow)
130 Kg / 2 Reps (+Ballista yellow)

Kettlebell Rows
16+16 Kg / 15 Reps / 2 Sets
20+20 Kg / 12 Reps / 2 Sets
24+24 Kg / 9 Reps / 2 Sets
28+28 Kg / 6 Reps / 2 Sets
16+16 Kg / 15+5+5+5+5+5 Reps

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 26th): Time: 85 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 26, 2025: "Workout of the Day (January, 26th): Time: 85 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 ----------...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (January, 29th):

Time: 90 Min.

----------
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
----------
100 Kg / 1 Rep
110 Kg / 1 Rep
115 Kg / 1 Rep
117,5 Kg / 1 Rep
----------
110 Kg / 2 Reps / 5 Sets
----------
122,5 Kg / 2 Reps / 3 Sets (+Ballista yellow)

----------

Kettlebell Press
Warm up
----------
5 Min. EMOM:
24+24 Kg
6/6/6/6/6 Reps
TOTAL: 30 Reps

Push ups
BW(+Ballista yellow) / 60 Reps

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 29th): Time: 90 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 likes, 0 comments - _eisi__ on January 29, 2025: "Workout of the Day (January, 29th): Time: 90 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 ---------- 100...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (January, 30th):

Time: 75 Min.

----------
Hanging / Mobility/Stretching / Warm-up
----------

Kettlebell Clean&Jerk („Long Cycle“)
Warm up
----------
3 Sets (2'on : 2'off):
16+16 Kg
16/16/16 Reps
(Pace: 8 RPM)
TOTAL: 48 Reps

----------

Kettlebell Clean
50 Reps FOR TIME:
12+12 Kg
30/20 Reps
TOTAL: 3:51 Min.

Kettlebell Jerk
50 Reps FOR TIME:
12+12 Kg
25/25 Reps
TOTAL: 3:07 Min.

Kettlebell Front Squats
50 Reps FOR TIME:
12+12 Kg
15/15/10/10 Reps
TOTAL: 6:30 Min.

----------

Push ups + Chin ups (dead stop partials)
5 Rounds FOR TIME:
BW
15 + 5 Reps
TOTAL: 6:44 Min.

----------

Run/Walk (treadmill)
10 Min.

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (January, 30th): Time: 75 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk („Long Cycle“) Warm up ---------- 3 Sets (2'on : 2'off): 16+16 Kg 16/16/16 Reps (P

2 likes, 0 comments - _eisi__ on January 30, 2025: "Workout of the Day (January, 30th): Time: 75 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk („Long Cycle“) Warm up ---------- 3 Sets (2'on : 2'off): 16+16 Kg 16/16/16 Reps (Pace: 8 RPM) TOTAL: 48...

www.instagram.com

 

[Eisenfresser]

Der Start der 14-wöchigen Wettkampfvorbereitung auf die Landesmeisterschaft (Brandenburg) im Bankdrücken...

Workout of the Day (February, 2nd):

Time: 105 Min.

----------
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
100 Kg / 1 Rep
----------
110 Kg / 2 Reps / 3 Sets
----------
120 Kg / 3 Reps / 2 Sets (+Ballista yellow)

Kettlebell Rows
16+16 Kg / 15 Reps / 2 Sets
20+20 Kg / 12 Reps / 2 Sets
24+24 Kg / 9 Reps / 2 Sets
28+28 Kg / 8 Reps / 2 Sets
----------
20+20 Kg / 15+5+5+5+5 Reps

----------
Hanging / Mobility/Stretching
----------

Videos&Bild:

Stefan Kahlfeld on Instagram: "The start of the 14-week competition preparation for the state championship (Brandenburg) in bench press... Workout of the Day (February, 2nd): Time: 105 Min. with @aelario ---------- Hanging / Mobility/Stretching

1 likes, 0 comments - _eisi__ on February 2, 2025: "The start of the 14-week competition preparation for the state championship (Brandenburg) in bench press... Workout of the Day (February, 2nd): Time: 105 Min. with @aelario ---------- Hanging / Mobility/Stretching / Warm-up ----------...

www.instagram.com

Heute auch seit Langem mal wieder in die kalte Wanne - 1 Min. -
langsam rantasten, mach ich jetzt wieder des Öfteren!
(tägliches kaltes Duschen mach ich seit Jahren jetzt schon, im Rahmen meiner Morgenroutine!)

 

[Eisenfresser]

Workout of the Day (February, 3rd):

Time: 70 Min.

----------
Hanging / Mobility/Stretching / Warm-up
----------

Kettlebell Clean&Jerk
Warm up
----------
16+16 Kg / 10 Reps / 2 Sets
20+20 Kg / 8 Reps / 2 Sets
24+24 Kg / 6 Reps / 2 Sets

----------

Kettlebell Back Squats
12 Kg / 20 Reps / 2 Sets
16 Kg / 15 Reps / 2 Sets
20 Kg / 12 Reps / 2 Sets
24 Kg / 12 Reps / 2 Sets
28 Kg / 12 Reps / 2 Sets

----------

Push ups
5 Sets (30''on : 30''off):
BW
20/20/15/15/15 Reps
TOTAL: 85 Reps

Chin ups (dead stop partials)
BW
14 Single Reps (Rest-Pause-System)

----------

Walk (treadmill)
10 Min.

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 3rd): Time: 70 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk Warm up ---------- 16+16 Kg / 10 Reps / 2 Sets 20+20 Kg / 8 Reps / 2 Sets 24+24 Kg

3 likes, 0 comments - _eisi__ on February 3, 2025: "Workout of the Day (February, 3rd): Time: 70 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- Kettlebell Clean&Jerk Warm up ---------- 16+16 Kg / 10 Reps / 2 Sets 20+20 Kg / 8 Reps / 2 Sets 24+24 Kg / 6 Reps / 2 Sets...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (February, 5th):

Time: 45 Min.

----------
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
----------
100 Kg / 3 Reps / 6 Sets

Kettlebell Rows
20+20 Kg / 10 Reps / 6 Sets

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 5th): Time: 45 Min. ---------- 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 -----

1 likes, 0 comments - _eisi__ on February 5, 2025: "Workout of the Day (February, 5th): Time: 45 Min. ---------- 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 ---------- 100 Kg / 3 Reps /...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (February, 8th):

Time: 75 Min.

----------
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
----------
100 Kg / 1 Rep
110 Kg / 1 Rep
115 Kg / 1 Rep
----------
105 Kg / 2 Reps / 5 Sets
----------
120 Kg / 3 Reps (+Ballista yellow)
125 Kg / 2 Reps / 2 Sets (+Ballista yellow)

Kettlebell Rows
Warm up
----------
28+28 Kg / 6 Reps / 5 Sets
----------
20+20 Kg
15+5+5+5 Reps
12+4+4+4 Reps

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 8th): Time: 75 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

5 likes, 0 comments - _eisi__ on February 8, 2025: "Workout of the Day (February, 8th): Time: 75 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 ----------...

www.instagram.com

 

[Eisenfresser]

btw Körpergewicht heute morgen 86,3 Kg

 

[donoctavio]

...langsam erinnert sich der alte Kadaver, übernächste Woche beginnt die 14wöchige Vorbereitung!

... für?

 

[Eisenfresser]

... für?

Landesmeisterschaft Brandenburg

 

[Eisenfresser]

NA ENDLICH! ...zumindest fühlen sich jetzt schon mal wieder 115 Kg leicht an!

Alles sehr leicht heute, war aber gestern abend auch gemütlich beim Italiener und habe richtig gut geschlafen, gute 11 Std.

Und ich habe mich umentschieden, ich werde für den kommenden Wettkampf doch noch mal gemütlich in der 93er starten, letztmalig, es sei denn ich schaffe die Norm, dann natürlich auch die DM in der 93ern (ansonsten nur die LM dieses Jahr und DM nur als Betreuer).

Mein Ziel für die kommende LM ist es zumindest eine neue Wettkampf-Bestleistung zu drücken (alte Bestleistung sind 125 Kg).

Workout of the Day (February, 10th):

Time: 85 Min.

----------
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
100 Kg / 1 Rep
110 Kg / 1 Rep
----------
115 Kg / 1 Rep / 5 Sets
----------
107,5 Kg / 2 Reps / 5 Sets
----------
120 Kg / 3 Reps / 2 Sets (+Ballista yellow)

Kettlebell Incline Bench Rows
12+12 Kg / 20 Reps / 2 Sets
16+16 Kg / 15 Reps / 2 Sets
20+20 Kg / 10 Reps / 2 Sets
----------
24+24 + 20+20 + 16+16 Kg
8+8+8 Reps

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 10th): Time: 85 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

4 likes, 0 comments - _eisi__ on February 10, 2025: "Workout of the Day (February, 10th): Time: 85 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 100 Kg / 1...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (February, 11th):

Time: 60 Min.

----------
Hanging / Mobility/Stretching / Warm-up
----------

6 Rounds FOR TIME:

Kettlebell Jerk
16+16 Kg / 5 Reps
+
Push ups
BW / 10 Reps
+
Chin ups (dead stop partials)
BW / 3 Reps
+
Kettlebell Front Squats
16+16 Kg / 5 Reps

TOTAL: 14:00 Min.

----------

Run (treadmill)
1,6 Km / 17:41 Min.

----------
Hanging / Mobility/Stretching
----------

Video:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 11th): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- 6 Rounds FOR TIME: Kettlebell Jerk 16+16 Kg / 5 Reps + Push ups BW / 10 Reps + Chin ups (dead stop par

1 likes, 0 comments - _eisi__ on February 11, 2025: "Workout of the Day (February, 11th): Time: 60 Min. ---------- Hanging / Mobility/Stretching / Warm-up ---------- 6 Rounds FOR TIME: Kettlebell Jerk 16+16 Kg / 5 Reps + Push ups BW / 10 Reps + Chin ups (dead stop partials) BW / 3 Reps +...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (February, 12th):

Time: 30 Min.

----------
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 / 5 Reps
95 Kg / 5 Reps / 5 Sets

Kettlebell Rows (im Verbundsatz mit Bankdrücken)
20+20 Kg / 10 Reps / 10 Sets

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 12th): Time: 30 Min. ---------- 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 /

1 likes, 0 comments - _eisi__ on February 12, 2025: "Workout of the Day (February, 12th): Time: 30 Min. ---------- 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 / 5 Reps 95 Kg / 5 Reps /...

www.instagram.com

 

[Eisenfresser]

Workout of the Day (February, 14th):

Time: 30 Min.

----------
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 / 5 Reps / 5 Sets

Kettlebell Rows (superseted with Bench Press)
16+16 Kg / 15 Reps / 9 Sets

----------
Hanging / Mobility/Stretching
----------

Videos:

Stefan Kahlfeld on Instagram: "Workout of the Day (February, 14th): Time: 30 Min. ---------- 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 /

0 likes, 0 comments - _eisi__ on February 14, 2025: "Workout of the Day (February, 14th): Time: 30 Min. ---------- 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 / 5 Reps / 5 Sets...

www.instagram.com