BENCH PRESS & The Murph Challenge

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/CbpiLzhof7h/

 

[Marty McFly]

Wann wird die "Diät" denn eigentlich mal offiziell für beendet erklärt?

 

[Eisenfresser]

Wann wird die "Diät" denn eigentlich mal offiziell für beendet erklärt?

...noch nicht

 

[Eisenfresser]

Bodyweight: 86,0 Kg

Time: 80 Min.

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Mobility / Warm up

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Kettlebell-Jerk
16+16 Kg
2 Min./20 Reps (Pace: 10 RPM)
5 Sets (Rest: 2 Min.)

----------

Rest: ~5 Min.

----------

Kettlebell-Snatch
16 Kg
3 Min./24+24 Reps (Pace: 16 RPM)
4 Sets (Rest: 3 Min.)

----------

Pull ups
BW
8 Reps
3 Sets

Hanging Leg Raise
15 Reps
3 Sets

----------

Beachwork:

KB-Hammercurls + KB-TricepsExtension
16 Kg
20+20 Reps
3 Sets

----------

Dead Hang
1 Min.

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Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/CbsBQN-o47Y/

 

[Eisenfresser]

Bodyweight: 85,3 Kg

Time: 60 Min.

----------

Mobility / Warm up

----------

Kettlebell-Long Cycle
16+16 Kg
4 Min./32 Reps (Pace: 8 RPM)
2 Sets (Rest: 4 Min.)

----------

Rest: ~5 Min.

----------

Viking Warrior Conditioning (15:15-Protocol):

Kettlebell-Snatch
16 Kg
15 Sek./7 Reps + 15 Sek. Rest
20 Sets
(left/right alternating)

Total: 70+70 Reps /10 Min.

----------

Pull ups
BW
5 Reps
3 Sets

Hanging Leg Raise
20 Reps

----------

Dead Hang
30 Sek.
1 Min.

----------

Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/Cbw7JF7o-AP/

 

[Eisenfresser]

Bodyweight: 86,5 Kg

Time: 60 Min.

----------

Mobility / Warm up

----------

Kettlebell-Jerk
16+16 Kg
3 Min./30 Reps (Pace: 10 RPM)
3 Sets (Rest: 3 Min.)

----------

Rest: ~5 Min.

----------

Kettlebell-Snatch
16 Kg
4 Min./32+32 Reps (Pace: 16 RPM)
2 Sets (Rest: 4 Min.)

----------

Pull ups
BW
10 Reps
2 Sets

Hanging Leg Raise
15 Reps
2 Sets

----------

Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/Cb4zoqcovnC/

 

[Eisenfresser]

Bodyweight: 87,2 Kg

Time: 75 Min.

----------

Mobility / Warm up

----------

Kettlebell-Long Cycle
12+12 Kg
4 Reps
2 Sets

16+16 Kg
4 Reps
2 Sets

20+20 Kg
4 Reps
2 Sets

24+24 Kg
4 Reps
3 Sets

16+16 Kg
2 Min./16 Reps (Pace: 8 RPM)
5 Sets (Rest: 2 Min.)

----------

Rest: ~5 Min.

----------

Viking Warrior Conditioning (15:15-Protocol):

Kettlebell-Snatch
16 Kg
15 Sek./7 Reps + 15 Sek. Rest
50 Sets
(left/right alternating)

Total: 175+175 Reps /25 Min.

----------

Dead Hang
1:30 Min.

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Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/Cb7bhfHIcEF/

 

[SaschaB]

Bodyweight: 87,2 Kg

Diät vorbei oder läuft schlecht?

 

[Marty McFly]

Diät vorbei oder läuft schlecht?

 

[Eisenfresser]

Diät vorbei oder läuft schlecht?

Nein, bin noch dran, lief aber schlecht bzw. mega undiszipliniert ...heute morgen aber schon wieder 85,3 Kg

 

[Eisenfresser]

Bodyweight: 85,3 Kg

Time: 80 Min.

----------

Mobility / Warm up

----------

Kettlebell-Jerk
12+12 Kg
5 Reps

16+16 Kg
5 Reps

20+20 Kg
5 Reps
2 Sets

24+24 Kg
5 Reps
3 Sets

16+16 Kg
1 Min./10 Reps
10 Sets (Rest: 1 Min.)

----------

Rest: ~5 Min.

----------

Kettlebell-Snatch
12 Kg
8+8 Reps

16 Kg
8+8 Reps

20 Kg
8+8 Reps
4 Sets

16 Kg
5 Min./40+40 Reps (Pace: 16 RPM)
2 Sets (Rest: 5 Min.)

----------

Assistance Work:

Pull ups
BW
10 Reps
2 Sets

Hanging Leg Raise
20 Reps
2 Sets

----------

Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/Cb-KM4FI2uZ/

 

[Eisenfresser]

Bodyweight: 86,4 Kg

Time: 90 Min.

----------

Mobility / Warm up

----------

Kettlebell-Long Cycle
12+12 Kg
4 Reps

16+16 Kg
4 Reps

20+20 Kg
4 Reps

24+24 Kg
4 Reps

20+20 Kg
1 Min./8 Reps
10 Sets (Rest: 1 Min.)

----------

Rest: ~5 Min.

----------

Viking Warrior Conditioning (15:15-Protocol):

Kettlebell-Snatch
16 Kg
15 Sek./7 Reps + 15 Sek. Rest
60 Sets
(left/right alternating)

Total: 210+210 Reps / 30 Min.

----------

Dead Hang
1:30 Min.

----------

Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/CcF0Mzjobu7/

 

[Eisenfresser]

Bodyweight: 86,2 Kg

Time: 70 Min.

----------

Mobility / Warm up

----------

Kettlebell-Jerk
12+12 Kg
5 Reps

16+16 Kg
5 Reps

20+20 Kg
5 Reps

24+24 Kg
5 Reps

20+20 Kg
1 Min./10 Reps
10 Sets (Rest: 1 Min.)

----------

Rest: ~5 Min.

----------

Kettlebell-Snatch
12 Kg
8+8 Reps

16 Kg
8+8 Reps

20 Kg
1 Min./8+8 Reps
10 Sets (Rest: 1 Min.)

----------

Assistance Work:

Pull ups
BW
8 Reps
4 Sets

Hanging Leg Raise
12 Reps
5 Sets

----------

Stretching

 

[Eisenfresser]

Videos von heute: https://www.instagram.com/p/CcQE8QLo2Vk/