Programm: 16.04-22.04.2018

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Montag, den 16.04.2018

A: Gross Strength
Sumo Deadlift (5×5 E3M)
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B: GPP
4 Rounds For Time:

Run 400m
25 Thrusters 35/25 Kg
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C: Accesory
Handstand Walk (10 min practice )

Dienstag, den 17.04.2018

A: Gross Strength
Overhead Squat (10 x 2 OTM )
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B: GPP
Metcon (AMRAP – Reps)
:20/:10 x 24 Intervals (Rotate though)

• Burpees
• American Swings 24/16 Kg
• Ring Rows

Mittwoch, den 18.04.2018

A: Gross Strength
Metcon (AMRAP – Reps)
Bench Press Max reps in 2:00 at 60/40 Kg
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B: GPP
Metcon (AMRAP 12 Min- Rounds and Reps)

10 Power Clean & Jerks 50/35 Kg
10 Ring Push-Ups
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C: Accesory
Rope Climb (Accumulate max reps in 10:00 )

Donnerstag, den 19.04.2018

A: Gross Strength
Power Clean (10×3 OTM)
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B: GPP
B1: Max Effort 1000m Row For Time

B2: Metcon (Time)
5 Rounds For Time:

15 Toes To Bar
30 Air Squats
50 Double Unders
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C: Gymnastics
D: Metcon (AMRAP 8 Min – Rounds and Reps)

5 Atlas Stone Ground to Shoulder 60/40 Kg
10 Handstand Push-Ups

Freitag, den 20.04.2018

A: Gross Strength
Back Squat (10×1 OTM)
• Back Squat ten sets of one rep, on the minute
• All reps should be done at 95% of 1RM so take your time to warm up to it without burning out.
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B: GPP
“Kelly” 
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Samstag, den 21.04.2018

A1: Gross Strength
Shoulder Press (15 min to a 20 RM)
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A2: Accesory
AMRAP: 10 Minutes

Turkish Get-up + Windmill 1/1 (Load to challenging weight)
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B: GPP
“Fran” 
21-15-9 reps For Time
Thrusters, 95# / 65#
Pull-ups

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C: Applied Strength
Power Clean (1 rep Every :45 x 10 Intervals)
Start at a moderate load, build up in small increments

Sonntag, den 22.04.2018

A: Applied Strength
Sots Press (E2mom, 4 Sets x 5 reps)
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Snatch Push Press + Overhead Squat (E2mom, 5 Sets 3x 1+1 work up)
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A3: Snatch Lift off + Snatch (E2mom, 6 Sets)
1-3@72.5% x2 reps,
4-6@77.5% x 2 reps
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A4: Snatch (Emom, 5 Sets @82.5% of 1RM SN)
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B: Gross Strength
Back Squat (E3mom, 4 Sets x 10 r)
1-2@90%, 3-4@85%
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C: GPP
EMOM for 20 Min

⁃ Min 1: 5 strict pull up into 5 strict toes to bar
⁃ Min 2: 10 high box jumps
⁃ Min 3: 15 weighted v-ups (10/5 kg), controlled!
⁃ Min 4: 20 kettlebell goblet squats 16/12