Programm: 17.09.-23.09.2018

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Montag, 17.09.2018

A: Applied Strength
Power Snatch (2 Singles OTM 20)
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B: GPP
30, 20 and 10 reps for time of:

Front Squat 60/40 Kg
Ring Push-Ups
Abmat Sit-Ups

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C: Accessory
Every Minute On the Minute for 10 min:

10 Double KB Snatches 16/12 Kg

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Dienstag, 18.09.2018

A: Applied Strength
Split Jerk + Squat Jerk  (1+1 OTM 20 )
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B: GPP
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time :

Burpee Box Jump  24/20″
Overhead Squat 60/40 Kg
Toes-To-Bar

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Mittwoch, 19.08.2018

A: Applied Strength
Clean (20×1 OTM)
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B: GPP
AMRAP 15

10 Alternating Dumbbell Snatches  25/20 Kg
10m OH Walking Lunge R 20/15 Kg, 2 DBs
10m Oh Walking Lunge L 20/15 Kg, 2 DBs

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C: Accessory
3 Rounds Of:

15 V-Ups
10 Barbell Roll-Outs

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Donnerstag, 20.09.2018

A: Gross Strength
Deadlift (5×10 E3M)
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B: Applied Strength
Split Jerk (15×1 OTM)
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C: GPP
3 Rounds For Time

100 Double Unders
15 Power Cleans 50/35 Kg
10 Pull-Ups

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Freitag, 21.09.2018

A: Applied Strength
Power Clean:

Warm-Up to 70% , then…

30 Power Cleans For Time

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B: Gross Strength
Front Squat (5×5 E2M @ 67% of 1RM FSQ)
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C: GPP
AMRAP 12

6 Squat Snatches 50/35 Kg
12 Shoulder-To-Overhead 50/35 Kg

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Samstag, 22.09.2018

A: Gross Strength
Shoulder Press (5X3 E3M – Get Heavy! )
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B: Bench Press (20RM)
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C: GPP
AMRAP 23 Min: In teams of two @ 50/35 Kg

Partner A does the complex without letting go of the barbell. Partner B accumulates as many Man Makers 15/10 Kg as possible.

If partner A stops their complex, in any of the movements, both partners have to stop and pay a 20 Synchro Wallballs penalty.

5 Deadlifts
5 Hang Squat Cleans
5 Front Rack Reverse Lunges
5 Back Squats

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Sonntag, 23.09.2018

REST DAY OR ACTIVE REST DAY
OR
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