Programm: 09.07-15.07.2018

Unser aktuelles Programm für die kommende Woche.

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Montag, 09.07.2018

A: Gross Strength
Power Clean (10×1 OTM – Work Up)
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B: GPP

21, 15 and 9 reps for time of:

Sumo Deadlift High-Pull 60/40 kg
Push Press 60/40 kg

__________________
E: Gymnastics

AMRAP 7 Min

1 Wall Walk + 5 Shrugs
10 V-Ups
10 Hanging Supermans

_________________

Dienstag, 10.07.2018

A: Gross Strength
Shoulder Press (5×2 E3M)
_____________________
B: GPP

For Time:

50 DB Thrusters 15/10 kg
40 C2B
30 DB Thrusters 15/10 kg
20 C2B
10 DB Thrusters 15/10 kg

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C: Body Building Accessory

3 Sets Of:

10 Barbell Bent Over Row (reverse grip)
15 Lying banded straight arm lat pull-downs
10 Barbell Roll-Outs

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Mittwoch, 11.07.2018

A: Gross Strength
Deadlift (5×12 E3M – Work Up)
______________________
B: GPP

AMRAP 10 Min

10 Alternating DB Snatches 25/20 kg
20m OH Walking Lunge (10m L/10m R)
30 DB Goblet Squats 25/20 kg

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C: Applied Strength

Every Minute On the Minute for 20 Min do:

15 Double Unders
1 Power Snatch – Work Up
____________________

Donnerstag, 12.07.2018

A: Gross Strength
Push Press (5×10 E3M)
_______________________
B: GPP

:15/:45 (Work :15/:45 Rest) x 20 intervals, rotating through:

• Deadlift 130/80 kg
• C2B
• Thrusters 50/35 kg
• Ring dips

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C: Accessory

AMRAP 8 Min

Double KBSN + OHS + Windmill 1/1

_____________________

Freitag, 13.07.2018

A: Gross Strength
Sumo Deadlift (5×5 E3M)
_________________
B: GPP

30, 20 and 10 reps for time:

Overhead Squat 60/40 kg
Ring Push-Ups
Box Jump 30/24″

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C: Accessory

OTM 10

5 Double Russian Swing 24/16 kg Pair
10 V-Ups

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Samstag, 14.07.2018

A: Gross Strength
Back Squat (20RM)
__________________
B: GPP

In teams of 2, 10 rounds for time:

8 Squat Clean & Jerks 70/50kg
16 Toes-To-Bar

_______________________
C: Extra Credit

AMRAP 10 Min

100m Shuttle Run
10 Burpee Box Jumps 24/20″

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Sonntag, 15.07.2018

REST DAY OR ACTIVE REST DAY
OR
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