Programm: 06.05.-12.05.2019

Programm Mai_1

Montag, 06.05.2019

Applied Strength
Push Jerk (15×1 OTM)
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Gross Strength
Shoulder Press (5×6 OTM • Work Up)
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GPP
:20/:10 x 24 Intervals

Deadlift 60/40 Kg
Lateral Burpee OTB
AbMat Sit-Up

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Dienstag, 07.05.2019

Applied Strength
Clean (12×1 OTM)
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Clean Grip Panda Pull (5×2 OTM @ 80% of Clean)
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GPP
For Time:

Run 1 Mile
50 Thrusters 20/15 Kg
30 Chest-To-Bar Pull-Ups

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Mittwoch, 08.05.2019

Applied Strength
Snatch (12×1 OTM)
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Snatch Grip Panda Pull (5×2 OTM @ 80% of Snatch)
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GPP
AMRAP 10

100 Double Unders
10 PC&J 75/55 Kg

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Donnerstag, 09.05.2019

Applied Strength
Split Jerk (12×1 OTM)
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Gross Strength
Push Press (5×6 OTM)
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GPP
AMRAP 20 Min

3 Rounds For Time:

3 PSN + SN 60/40 Kg
6 Pull-Ups
9 Push-Ups

Rest 1:00

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Freitag, 10.05.2019

Gross Strength
Bench Press (5×20 E3M)
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GPP
For Time:

80 Bar Facing Burpees
4000m Row or Ski (240/160 Assault Bike Cal)

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Samstag, 11.05.2019

Gross Strength
Overhead Squat (5×8 E3M)
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GPP
4 rounds for time of:

40 Box Jumps, 24/20″
30 Wall Balls, 20/14 lbs
20 Overhead Lunges, 50/35 Kg
10 Handstand Push-ups

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Sonntag, 12.05.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB