Programm: 06.08.-12.08.2018

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Montag, 06.08.2018

A: Gross Strength
 Back Squat (Max Reps in 2 Min @ 100/70 Kg)
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B: GPP
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of:

Sumo Deadlift High Pull 60/40 Kg
Pull-Up

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C: Accessory
Every minute on the minute for 10 Min

12 American Swings 32/24 Kg
10 Jumping Lunges

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Dienstag, 07.08.2018

A: Gross Strength
Deadlift (10×1 OTM )
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B: GPP
5 Rounds For Time:

20 Thrusters
20 Toes-To-Bar
20 Ring Push-Ups
Rest 2:00

Loading for thruster:
Round #1: 35/25 Kg
Round #2: 40/30 Kg
Round #3 #50/35 Kg
Round #4 40/35 Kg
Round #5 35/25 Kg
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Mittwoch, 08.08.2018

A: Gross Strength
Front Squat (20RM )
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B: GPP
2 Rounds For Time

50 Deadlifts 60/40 Kg
25 Handstand Push-Ups

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C: Accessory
3 Rounds For Time of:

25 Supermans OR GHD Back Ext
8 Toes To Bar
9 V-Ups
25 Strict Sit-Ups  OR GHD Perfect SU

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Donnerstag, 09.08.2018

A: Gross Strength
Sumo Deadlift (5×12 E3M )
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B: GPP
3 Rounds For Time

30 Power Cleans 50/35 Kg
100 Air Squats

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Freitag, 10.08.2018

A: Gross Strength
Overhead Squat (5×3 E3M)
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B: GPP
For Time:

750/700m Row
75 Wallballs 20/14 Lbs 10/9′
75 Sit-Ups
75 DB/KB Push Presses 15/10 Kg

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Samstag, 11.08.2018

A: Gross Strength
Push Press (5×2 E3M )
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B: GPP
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
or
20 Min Team AMRAP HELEN

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Sonntag, 12.08.2018

REST OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB