Open Prep – Week 2

Wir gehen in die zweite Woche unserer Open Vorbereitung. Viel Spaß! Wir freuen uns auf Euch!

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Montag, 07.01.2019

Gross Strength
Shoulder Press (5×2 E3M)
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GPP
AMRAP 15

5 Power Cleans 70/50 Kg
10 Split Jerks 70/50 Kg
15 Bar Facing Burpees

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Dienstag, 08.01.2019

Gross Strength
Front Squat (5×3 E3M)
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GPP
AMRAP 5
Squat Clean, 165# / 110#
Jerk, 165# / 110#

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Accessory
AMRAP 7

3 Pull-Ups
6 Toes-To-Bar
9 Double Russian Swing 32/24 Kg Pair

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Mittwoch, 09.01.2019

Gross Strength
Push Press (5×10 E3M)
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GPP
AMRAP 12

2 Rope Climbs
15 Front Squats 60/40 Kg
10 Toes-To-Bar

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Applied Strength
Clean (20×1 OTM )
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Donnerstag, 10.01.2019

Gross Strength
Overhead Squat (10×2 OTM)
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GPP
„Heavy Diane“ 
21-15-9 Reps For Time

Deadlift 140/100 Kg
Handstand Push-ups

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Accessory
00:20/00:10 16 Rounds,
Alternating Between:

• Abmat Tuck-Up
• Superman

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Freitag, 11.01.2019

Gross Strength
Bench Press (Max Reps)
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GPP
For Time

50 Thrusters 40/30 Kg
50/35 Calories (Row/Ski/Bike)
50m Farmer DB Walking Lunges 20/15 Kg

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Samstag, 12.01.2018

Gross Strength
Sumo Deadlift (5×5 E3M)
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GPP
In 28 mins do:

150 Double Unders

then in the remaining time, AMRAP of:
12 Clusters 40/30 Kg
12 Burpee Box Jumps 24/20″
Rest 3 min

9 Clusters 50/35 Kg
9 Burpee Box Jumps 24/20″
Rest 3 min

6 Clusters 60/40 Kg
6 Burpee Box Jumps 24/20″
Rest 3 min

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Sonntag, 13.01.2018

REST DAY OR ACTIVE RECOVERY
OR
GOLD MEMBERS: BARBELL CLUB