Programm: 30.04.-06.05.2018

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Montag, den 30.04.2018

A: Gross Strength
Shoulder Press (10×1 OTM)
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B: GPP
For Time:
Row 1000m
50 Clusters 40/30 Kg
30 Toes-To-Bar

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C: Accesory

AMRAP 12 Min at 16/12 Kg

3 Double KB Swing
3 Double KB Clean
3 Double KB Snatches
6 Burpee Over KB

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Dienstag, den 01.05.2018

A: Gross Strength
Front Squat (5×2 E3M – Work Up)
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B: GPP

AMRAP 20 Min

5 Hi Hang Clean 60/40 Kg
10 Abmat Sit-Ups
15/12 Calorie Row

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C: Accesory

Every Minute On The Minute For 10 Minutes do:

6 KB or DB Russian Swings 50/40 Kg
6 Wallballs 30/20 Lbs 10/9′

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Mittwoch, den 02.05.2018

A: Gross Strength
Push Press (5×12 E3M – Drop Sets)
Set 1 @ 65%
Set 2 @ 60%
Sets 3-5 @ 55%
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B: GPP

AMRAP 7 Min

10 Thrusters 40/30 Kg
10 Toes-To-Bar

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C: Accesory

10 Rounds For Completion:

1 Legless Rope Climb
30 Banded Tricep Push-Downs

12 Min time cap
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Donnerstag, den 03.05.2018

A: Gross Strength
Overhead Squat (5×10 E3M – Drop Sets)
Set 1 @ 65%
Set 2 @ 60%
Sets 3-5 @ 55%
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B: GPP

21, 18, 15, 12, 9, 6, 3 for time:

Deadlift 100/70 Kg
Handstand Push-Ups

Time cap 17 min
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C: Accesory

For Completion

25 Behind The Neck Weighted Sit-Up
25 Superman
25 V-Ups
25 Kneeling Hip Bridges With 20/15 Barbell t in front rack
25 Tuck-Ups
25 Jefferson Curls 20/15 Kg
25 Behind The Neck Weighted Sit-Up

12 min time cap
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 Freitag, den 04.05.2018

A: Gross Strength
Bench Press (5×5 E3M)
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B: GPP

5 Rounds For Time

3 Bar Muscle-Ups
5 Power Snatches 60/40 Kg
7 Overhead Squats 60/40 Kg

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C: Accesory

AMRAP 5 Min

1 KB Snatch + 1 KB Windmill – Pick your load

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Samstag, den 05.05.2018

REST DAY, OR:
A: Gross Strength
Sumo Deadlift (5×3 E3M – Same weight across)
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B: GPP

For Time:

Buy In: 800m Run
Then:
5 Rounds OF
10 Pull-Ups
20 Push-Ups
30 Air Squats

Cash-Out: 800m Run

Timecap 40 min
Rx+ = 10/5 Kg Weighted Vest
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 Sonntag, den 06.05.2018

REST DAY OR ACTIVE RECOVERY

OR

 

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