Programm: 28.05.-03.06.2018

Das Programm für diese Woche. Have fun!

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Montag, 28.05.2018

A: Gross Strength

Deadlift
Max Reps in 2:00
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B: GPP

Every 1:30 For 20 Intervals do:

5 Wallballs 20/14 Lb 10/9′
5 Burpees
1 Power Snatch (Work Up)

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C: Accessory

3 Rounds For Completion

12 DB Z Presses @ 15/10 Kg
30 Banded Pull-Apparts (Face Height)
30 Banded Tricep Push-Downs

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Dienstag, 29.05.2018

A: Applied Strength
High Hang Snatch + Hang Snatch + Snatch (20×1 OTM)
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B: GPP
“Helen” 
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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Mittwoch, 30.05.2018

A: Applied Strength
Clean (20×1 OTM)
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B: GPP

AMRAP 10 MIn

200m Run
50 Double Unders

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C: Gross Strength
Sumo Deadlift (20RM)
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Donnerstag, 31.05.2018

A: Applied Strength
PP + PJ + SJ + SQJ (Complex 20×1 OTM)
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B: GPP

AMRAP 15 Min

15 Wallballs 20/14 lb 10/9′
15 American Swings 24/16 Kg
15 Slamballs 15/12 Kg

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Freitag, 01.06.2018

A: Applied Strength
Hang Power Clean (20×1 OTM)
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B: GPP

21, 15, 9 reps for time of:

Power Snatch 50/35 Kg
C2B Pull-Ups

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C: Accessory

3 Rounds For Completion

12 (6/6) Barbell Single Leg RDL
12 (6/6) Bulgarian Split Squats (Pair of DB or KBs)
30 Single Leg Box Step-Ups 24/20″ (Pair of DB or KBs)

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Samstag, 02.06.2018

“Murph” 
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
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Sonntag, 03.06.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB