Programm: 29.10.-04.11.2018

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Montag, 29.10.2018

Gross Strength
Back Squat (2 reps Starting at 85%)
alternating with…
Shoulder Press (2 reps Starting at 85%)
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GPP
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time

Hang Power Snatch 40/30 Kg
Pull-Ups
Ring Dips

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Dienstag, 30.10.2108

Gross Strength
Overhead Squat (10×2 OTM)
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GPP
5  Rounds For Time

10 Alternating DB Snatches 20/15 Kg
10 Push-Ups
10 DB Goblet Squats 20/15 Kg

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Accessory
Rope Climb (10×3 OTM)
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Mittwoch, 31.10.2018

Gross Strength
Deadlift (3 reps starting at 85%)
Alternating with…
Bench Press (3 Reps starting at 85%)
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GPP
AMRAP 15

15/10 Assault Bike Calories
10 American Swings 32/24 Kg
5 HSPU

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Donnerstag, 01.11.2018

Allerheiligen/All Saints´Day
CFA bleibt heute geschlossen / CFA is closed today
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Freitag, 02.11.2018

Gross Strength
Front Squat (5 reps starting at 80%)
Alternating with
Push Jerk (5 reps starting at 80%)
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GPP
AMRAP 12

3 Snatches 60/40 Kg
6 C2B

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Accessory
4 Rounds For Quality

25 Behind the Neck Weighted Sit-Ups 5/2.5 Kg
10m OH Walking Lunge w/plate 20/10 Kg

GHD Sit-Up if available
12 Min work, get as far as possible.
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Samstag, 03.11.2018

Gross Strength
Shoulder Press (10×3 OTM )
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GPP
3 rounds for time of:

1000m Row
50 SDHP 35/25 Kg
25 Pull-Ups

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Extra Credit
OTM 20 Alternating Between

3 Bear Complex 50/35 Kg
3 DB Man Makers 15/10 Kg

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Sonntag, 04.11.2018

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