Programm 08.04.-14.04.2019

Quote April 8th

Montag, 8. April 2019

Gross Strength
Back Squat (10×1 OTM )
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Applied Strength
Clean (10×1 OTM)
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GPP

AMRAP 12

12 Box Jumps 24/20″
12 Dual KB Push Press 24/16 Kg
12 Pull-Ups

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Dienstag, 9. April 2019

Gross Strength
Deadlift (5×20 E3M)
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Applied Strength
Power Clean & Jerk (5×1 OTM )
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GPP

5 Rounds For Time

200m Run
15 Thrusters 35/25 Kg

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Mittwoch, 10. April 2019

Gross Strength
Front Squat (10×2 OTM)
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Applied Strength
Split Jerk (5×1 OTM )
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GPP

:20/:10 x 32 (Max Reps @ 35/25 Kg)

•Back Squat
•Strict Press
•Front Squat
•Push Presss

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Donnerstag, 11. April 2019

Gross Strength
Romanian Deadlift (10×3 OTM )
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Applied Strength
Clean (10×1 OTM)
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GPP
„Rogue Invitational Online Qualifier 4“

AMRAP 7 Minutes:

9 Deadlifts 125/70 Kg
3 Ring Muscle-Ups

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Freitag, 12. April 2019

Gross Strength
Overhead Squat (5×10 E3M)
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Applied Strength
Snatch (10×1 OTM)
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GPP – Benchmark
„DT“
5 Rounds for time
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
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Saturday, 13. April 2019

Gross Strength
 Push Press (5×5 OTM)
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GPP

„You go – I go“

11 Rounds For Time

11 Alternating Partner KB Swings 32/24 Kg
11 Alternating Partner Hang Squat Snatches  40/30 Kg
11 Alernating  Burpee Box Jumps 30/24″

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Sunday, 14. April 2019

REST DAY OR ACITVE REST DAY
OR
BARBELL CLUB