Full Dad Bod Full Boring - BJJ & laufen & GK

[Landesmeister]

FitNotes Workout - Donnerstag 12th Februar 2026

Mittags:

** Warm Up **
- 1 rep

** Banded Rotational Throw **
- 5 reps
- 5 reps
- 5 reps

** Clean Pull **
- 60.0 kgs x 3 reps [Supersatz Iso FB BP]
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps
- 80.0 kgs x 3 reps

** Iso FB Bench Press **
- 00:30 [Supersatz Clean Pull]
- 00:30
- 00:30
- 00:30

** Goblet Split Squat **
- 16.0 kgs x 10 reps [Links; Supersatz FB Pull Ups]
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps
- 16.0 kgs x 10 reps

** Fatbar Pull Up **
- 4 reps [Supersatz Goblet Split Squat]
- 4 reps
- 4 reps
- 4 reps
- 4 reps
- 4 reps

** Barbell Curl **
- 20.0 kgs x 12 reps [Supersatz Push Downs]
- 20.0 kgs x 12 reps
- 20.0 kgs x 12 reps

** Black Band Push Down **
- 10 reps [Supersatz Curls]
- 10 reps
- 10 reps

Abends:

** BJJ **
- 1:30:00