Programm 15.04.-21.04.2019

Programm_April_2

Montag, 15.04.2019

Gross Strength
Bench Press (12 Minutes to a 4RM)
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GPP

AMRAP 10

3 Hang Squat Clean 80/55 Kg
6 Deadlifts 80/55 Kg
9 Lateral Burpees Over-the-Bar

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Accessory

3 Rounds For Time & Quality

25 Lying DB Chest Flies 10/5 Kg
25 V-Ups
50 Double Unders

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Dienstag, 16.04.2019

Gross Strength
Back Squat (5×8 E3M)
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GPP

3 Rounds For Time

12 Sumo Deadlift High-Pull 50/35 Kg
10 Toes-To-Bar

Rest 1 min and then…

AMRAP 20

12 SDHP 50/35 Kg
10 T2B

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Mittwoch, 17.04.2019

Gross Strength
Shoulder Press (5×20 E3M • Drop Sets)
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GPP

3 Rounds For Time

40 Thrusters 35/25 Kg
40 Push-Ups

Rest 1 Min

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Donnerstag, 18.04.2019

Gross Strength
Front Squat (5×5 OTM)
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GPP

For Time:

Run 800m
25 American Swings 24/16 Kg
25 Wallballs 30/20 Lbs
25 Squat Jumps to target

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Accessory
Box Jumps (Max Reps)
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Freitag, 19.04.2019

Box ist geschlossen / Box is closed
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Samstag, 20.04.2019

Gross Strength
Sumo Deadlift (10×1 OTM)
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GPP

Break-Up/Make-Up – Part A (Two Parts with a Partner)

„The Break Up“

EMOM for As Long As Possible:

1st minute: 1 Push Press (65/45 Kg) + 1 Burpee
2nd minute: 2 Push Presses (65/45 Kg) + 2 Burpees
3rd minute: 3 Push Presses (65/45 Kg) + 3 Burpees
etc…10 minutes Rest

„The Make Up“ –

6 Rounds (alternating) for Time of:

5 Squat Cleans (65/45 Kg)
10 Pull-Ups
200/150 meter Row

One partner completes a round while the other performs a Max L-Sit, then rests.

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Sonntag, 21.04.2019

REST DAY OR ACTIVE REST DAY
OR
BARBELL CLUB