Fitness / Performance / Competition

I Movement of the Month

Strict Press Wave Loading

5 – 3 – 1 / 5 – 3 – 1 / 5 – 3 – 1 WDH

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Wave 1: 74% – 78% – 82% 1RM

Wave 2: 78% – 82% – 86% 1RM

Wave 3: 82% – 86% – 90% 1RM

90s Pause zw. Sätzen

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II Benchmark Test

“Annie” RX

50 – 40 – 30 – 20 – 10 WDH

Double Unders

Sit Ups

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“Annie” ScI

50 – 40 – 30 – 20 – 10 WDH

Single Unders (WDH x 2) / Double Unders (WDH x 0,5)

Sit Ups

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“Annie” ScII

100 – 80 – 60 – 40 – 20 WDH

Single Unders

25 – 20 – 15 – 10 – 5 WDH

Sit Ups

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