Open Prep – Week 3

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Montag, 14.01.2019

Gross Strength
Power Clean (10×1 OTM @ 90%)
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GPP

AMRAP 10

10 Double KB Push Press 24/16 Kg
10 Sumo Deadlift High-pulls, 50/35 kg

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Dienstag, 15.01.2019

Gross Strength
Back Squat (5×8 E3M)
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GPP
5 rounds For Time

10 Toes-To-Bar
15 Burpees to target
20 Alt. Reverse Lunges (in place)
25 AbMat Sit-Ups

Rest 2 mins between each round.

Do not include your rest in the time.

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Accessory

AMRAP 6

5 Double KB Swings 16/12 Kg
5 Double KB  Snatches 16/12 Kg
10 Jumping Squats

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Mittwoch, 16.01.2019

Gross Strength
Deadlift (10×3 OTM)
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GPP

For 4 cycles:

AMRAP in 4 mins of:

3 Push Jerks, 50/35 Kg
6 Thrusters, 50/35 Kg
9 Bar Facing Burpees

Rest 1 min between each cycle.

For each cycle restart the AMRAP

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Applied Strength
Snatch + Snatch Balance (20×1 OTM)
3 Second Bottom Pause in the second movement.
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Donnerstag, 17.01.2019

Gross Strength
Shoulder Press (5×12 E3M)
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GPP
Complete as many rounds as possible in 12 mins of:

20/15 Assault Bike Calories
7 Burpee Box Jump Overs, 24/20 in

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Accessory
00:20/00:10 Work/Rest 8 Rounds

Hang Muscle Clean 35/25 Kg

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Freitag, 18.01.2019

Gross Strength
Bench Press (1×20 RM)
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GPP

For time:

10 Bar Muscle-Ups
30 Deadlifts, 65/45 Kg
20 Squat Clean & Jerks, 65/45 Kg
10 Squat Snatches, 65/45 Kg

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Samstag, 12.01.2018

Applied Strength
Olympic Lifting Total
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
20 Min for each lift
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GPP

AMRAP 8

1000m Row
Max Wallballs 30/20# @ 10/9′

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Sonntag, 20.01.2018

REST DAY OR ACTIVE RECOVERY
OR
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