Programm: 16.07-22.07.2018

Unser aktuelles Programm für die kommende Woche.

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Montag, 16.07.2018

A: Gross Strength
Overhead Squat (10×2 OTM)
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B: GPP

5 Rounds For Time:

7 Cleans (Increasing Load)
10 Toes-To-Bar
Loading: Weights
R1: 60/40 Kg
R2: 70/50
R3: 80/55
R4: 90/60
R5: 100/70

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C: Accessory
The Core Blaster III
00:50/00:10 Work/Rest

Leg Raises
Reverse Crunches
Alternating Sinlge Leg Toe-Touch
Hollow Rock
Flutter Kicks

**2 Rounds**
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Dienstag, 17.07.2018

A: Gross Strength
Power Clean (10×3 OTM)
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B: GPP

“Braveheart”

21,15 and 9 reps for time of:

Deadlift 100/70 Kg
Overhead Squat 60/40 Kg

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D: Applied Strength

Cluster (20×1 OTM)

Work up to a max of the day
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Mittwoch, 18.07.2018

A: Gross Strength
Front Squat (5×12 E3M – Work Up)
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B: GPP

Interval :20/:10 x 40 – 8 Rounds

Abmat Standard Sit-Up (No butterfly legs)
Air Squat
Ring Push-Up
Box Jump 24/20″
Slamballs 15/12 Kg

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C: Body Building Accessory

3 Sets Of:

30 Banded Kneeling Hip Thrusts
20 DB Lunge (In place, 10 per leg, without alternating)
20 Bulgarian Split Squats (10 per leg)

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Donnerstag, 19.07.2018

A: Gross Strength
Deadlift (5×2 E3M)
_______________________
B: GPP

5 Rounds For Time:

400m Run
15 Shouhlder-To-Overhead 60/40 Kg

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C: Accessory

3 Sets Of:

15 Lying Dumbbell Bicep Curls
12 Barbell Skull Crushers
12 Lying Dumbbell Reverse Flies

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Freitag, 20.07.2018

A: Gross Strength
Back Squat (10×1 OTM)
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B: Accessory

Every Minute On The Minute for 12 Minutes:

12 Double Russian Swings 24/16 Kg Pair”

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C: GPP

3 C2B Pull-Ups
6 HSPU
9 Deadlifts 100/70 Kg
5 ROUNDS FOR TIME
REST 1:00
4 ROUNDS FOR TIME
REST 1:00
3 ROUNDS FOR TIME
REST 1:00
2 ROUNDS FOR TIME
REST 1:00
1 ROUNDS FOR TIME

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Samstag, 21.07.2018

A: GPP
Vany & Andi
In Teams of two (M/M) (F/F)

2 Rounds for Time

20 Deadlift 100/70 Kg
5 Bar Muscle Ups
20 Squat Cleans 60/40 Kg
10 C2B
20 Power Snatches 40/30 Kg
15 Pull Ups
20 Thrusters 40/30 Kg
20 T2B

When Partner A works, partner B has to do 5 Push Ups

 

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Sonntag, 22.07.2018

REST DAY OR ACTIVE REST DAY
OR
GOLD MEMBERS: BARBELL CLUB