Lifters Lounge

Training: 29.11.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

** DB Jump + Box Jump ** Every 45 sec.
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps
- 40.0 kgs x 2 reps

** Anderson Front Squat ** 1.1.1 Clusterset (20 sec), slightly bellow parallel
- 82.5 kgs x 3 reps
- 87.5 kgs x 3 reps
- 90.0 kgs x 3 reps
- 92.5 kgs x 3 reps
- 95.0 kgs x 3 reps

** B-stance BB Hip Thruster **
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps
- 70.0 kgs x 10 reps

** Single Arm Db Rfees **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

Amrap 8 Min

5 KB Clean @ 48 KG
30 m Front Rack Walk

Training: 30.12.2023

Max Aerobic Power

Viel zu locker eingestiegen. Leider bekomme ich es nicht hin bei den Tagen die richtige Pace zu wählen.

Training: 01.12.2023

Anaerobes Training am Vormittag:
Abends:

Upper Body Push / Press

0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Pin Press: 3 x 5
6. Plyo Push-ups: 3 x 3

** Pin Press 8-10 Cm **
- 85.0 kgs x 3 reps
- 90.0 kgs x 3 reps
- 95.0 kgs x 3 reps
- 100.0 kgs x 3 reps
- 102.5 kgs x 3 reps
- 102.5 kgs x 3 reps

** Angle Pull Ups **
- 12.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 12.0 kgs x 6 reps
- 12.0 kgs x 6 reps

** T - Bar Row Neutral **
- 65.0 kgs x 12 reps
- 67.5 kgs x 12 reps
- 67.5 kgs x 12 reps

Supersatz

** Tall Knee KB press **
- 20.0 kgs x 10 reps
- 20.0 kgs x 10 reps
- 20.0 kgs x 9 reps

** Pulldowns **
- 25.1 kgs x 0 reps
- 25.1 kgs x 0 reps
- 25.0 kgs x 0 reps
- 25.0 kgs x 0 reps

Training: 02.12.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s


** Barbell Squat Jump ** EMOM 60 seconds
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

** Ssb Box Squat ** EMOM 60 seconds
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps
- 90.0 kgs x 4 reps

** Hybrid Stance Rdl **
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps
- 100.0 kgs x 10 reps

** B Stance Landmine Squat **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Landmine Rotation **
- 35.0 kgs x 24 reps
- 35.0 kgs x 24 reps
- 35.0 kgs x 23 reps
- 35.0 kgs x 24 reps
- 35.0 kgs x 24 reps

Training: 04.12.2023

Prep:
0. Airbike 3 Min.
1. Three-way thoracic spine foam roll
2. Biphasic Pec stretch
3. Side-Lying Thoracic Rotations: 3 x 5 each
4. 3 sets of: 15 Facepull aparts + 15 Banded Pushdowns.
5. Push Press: 3 x 5
6. Plyo Push-ups: 3 x 3

Dynamic Effort Press + Mixed Modality Conditioning

** Speed Push Press ** @50%
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps
- 45.0 kgs x 3 reps

**Conditioning**

5 Rounds
- Gorilla Rows x 16 reps@40 kgs
- Snatches x 8 reps @ 40 kgs
- Alt. Press x 8 reps @ 40 kgs
- OH walk x 15 meter @ 40 kgs
- Front Rack x 15 meter @ 40 kgs
- Sled Rope Row x 30 meter @125 kgs
- 2 min rest

** Double Banded Triceps Kickbacks **
- red band x 75 reps

Block Ende - Wird sicherlich nicht in die Geschichte des "besten Block wo gibt" eingehen.

Training: 06.12.2023

Prep:
0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

Submax Effort Lower

** Squat Cluster ** 3,2,1
- 80.0 kgs x 6 reps
- 85.0 kgs x 6 reps
- 90.0 kgs x 6 reps
- 95.0 kgs x 6 reps
- 100.0 kgs x 6 reps

** Landmine Rdl **
- 80.0 kgs x 15 reps
- 90.0 kgs x 15 reps
- 90.0 kgs x 15 reps
- 90.0 kgs x 15 reps

** Fw + Bw Lunges **
- 40.0 kgs x 10 reps el
- 40.0 kgs x 10 reps el
- 40.0 kgs x 10 reps el

** Banded Glute Raise 1/4 **
- 50.0 kgs + green band x 20 reps
- 50.0 kgs + green band x 17 reps
- 50.0 kgs + green band x 17 reps

** Cross Body Walk **
- 40.0 kgs x 60 m
- 40.0 kgs x 60 m
- 40.0 kgs x 60 m
- 40.0 kgs x 60 m
- 40.0 kgs x 60 m
- 40.0 kgs x 60 m

Training: 08.12.2023

0. Air Bike 3 mins
1. Foam Roll Lats x 60s
2.Biphasic Lat Stretch x 60
3.Thoracic Rotations: 3 x 5 each
4. 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Plyo Push-ups: 5 x 3, every 60s

Submax Effort Upper

** Cluster Pull Up ** 3,2,1
- 15.0 kgs x 6 reps
- 20.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps
- 30.0 kgs x 6 reps

** Floor Press **
- 80.0 kgs x 10 reps
- 82.5 kgs x 9 reps
- 85.0 kgs x 6 reps
- 87.5 kgs x 4 reps
- 89.5 kgs x 2 reps

** Supported Landmine Out Riw **
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

Supersatz mit:

** Floor DB Rollout **
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps
- 25.0 kgs x 12 reps

**Amrap 8**
Facepulls x 20
Overhead Ext. x 20

Training: 10.12.2023

1. Foam Roll Hamstrings x 60s each side
2. Active Straight Leg Raises x 10 reps
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5.KB RDLs: 3 x 5. Rest 60s.
6. Landmine Squat Jumps: 5 x 4

Dynamic Effort Lower

** Deadlift ** @ 40%
- 50.0 kgs + 2* red band x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3 x 3 reps
- 50.0 kgs + 2* red band x 3x 3 reps

** Box Front Squat **
- 70.0 kgs x 10 reps
- 75.0 kgs x 8 reps
- 80.0 kgs x 6 reps
- 85.0 kgs x 4 reps
- 90.0 kgs x 8 reps

** Hip Thrust **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Double KB Lateral Squat **
- 16.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Stir The Pot **
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

Training: 11.12.2023


0. Air Bike x 3 mins
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s each side
3. Thoracic Rotations: 3 x 5 each
4. Upper Activation: 3 sets 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Bench Press: 3 x 5 reps light load
6. Plyo Pushups: 3 x 3.

Dynamic Effort Upper

** Speed Benchpress ** Every 60 sec.
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps
- 50.0 kgs x 3 reps

** Standing Bilaterale Landmine Press **
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps
- 65.0 kgs x 8 reps

Supersatz mit:

** Supported 1 Arm Row **
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps

** Circuit **
EMOM 12:
Minute 1: 30s Max Effort Push-ups on Kettlebells
Minute 2: 30s Max Effort Battle Ropes
Minute 3: 30s Max Effort DB Hang Power Cleans @30 Kgs

Training: 13.12.2023

Vormittags:

Steady State
Nachmittags:

0. Air Bike 3 Minuten
1. Foam Roll Hip Flexors x 60s each side
2. Biphasic Hip Flexor Stretch x 60s
3. Bird Dogs: 3 x 3-5 each side
4. BW Glute Bridge: 3x 5
5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s
6. Standing Box Jump: 3 x 3. Rest 45s-60s.

Submax Effort Lower

** Squat Cluster ** 2.2.1 (15 sec.)
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps
- 100.0 kgs x 5 reps

** Landmine Rdl **
- 90.0 kgs x 15 reps
- 90.0 kgs x 15 reps
- 90.0 kgs x 15 reps
- 90.0 kgs x 15 reps

** Fw + Bw Lunges **
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps
- 42.5 kgs x 10 reps

** Banded Glute Raise 11/4 **
- 50.0 kgs x 20 reps
- 50.0 kgs x 17 reps
- 50.0 kgs x 17 reps
- 50.0 kgs x 12 reps

** Cross Body Walk **
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps
- 40.0 kgs x 60 reps

Training: 14.12.2023

Anaerobes Training :

Training: 15.12.2023

0. Air Bike 3 mins
1. Foam Roll Lats x 60s
2.Biphasic Lat Stretch x 60
3.Thoracic Rotations: 3 x 5 each
4. 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Plyo Push-ups: 5 x 3, every 60s

Submax Effort Upper

** Cluster Pull Up ** (2.2.1. 10 sec)
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 30.0 kgs x 5 reps

** Floor Press **
- 80.0 kgs x 10 reps
- 82.5 kgs x 8 reps
- 85.0 kgs x 6 reps
- 87.5 kgs x 4 reps
- 89.5 kgs x 2 reps

** Floor DB Rollout **
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps

Supersatz

** Supported Landmine Out Riw **
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

**Amrap 8**
Facepulls x 20
Overhead Ext. x 20

Training: 16.12.2023

1. Foam Roll Hamstrings x 60s each side
2. Active Straight Leg Raises x 10 reps
3. Bird Dogs: 3 x 3-5 each
4. BW Glute Bridge: 3 x 5
5.KB RDLs: 3 x 5. Rest 60s.
6. Landmine Squat Jumps: 5 x 4

Dynamic Effort Lower

** Deadlift ** (Emom 60 sec.) @45%
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x 3 reps
- 55.0 kgs x schwarze Band x3 reps

** Box Front Squat **
- 70.0 kgs x 10 reps
- 77.5 kgs x 8 reps
- 82.5 kgs x 6 reps
- 90.0 kgs x 4 reps
- 95.0 kgs x 6 reps

** Hip Thrust **
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps
- 60.0 kgs x 15 reps

** Double KB Lateral Squat **
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps
- 24.0 kgs x 10 reps

** Stir The Pot **
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

Training: 11.12.2023


0. Air Bike x 3 mins
1. Foam Roll Pecs x 60s
2. Biphasic Pec Stretch x 60s each side
3. Thoracic Rotations: 3 x 5 each
4. Upper Activation: 3 sets 10-15 Facepull-aparts + 10-15 Banded Pushdowns.
5. Bench Press: 3 x 5 reps light load
6. Plyo Pushups: 3 x 3.

Dynamic Effort Upper

** Speed Benchpress **
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps
- 55.0 kgs x 3 reps

** Standing Bilaterale Landmine Press **
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Supported 1 Arm Row **
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps
- 32.5 kgs x 8 reps

** Circuit **
EMOM 12:
Minute 1: 30s Max Effort Push-ups on Kettlebells
Minute 2: 30s Max Effort Battle Ropes
Minute 3: 30s Max Effort DB Hang Power Cleans @35Kgs

Training: 19.12.2023

Max Aerobic Power