Programm: 13.05.-19.05.2019

Programm mai mitte

Montag, 13.05.2019

Applied Strength
Push Jerk +  Split Jerk (20×1 OTM)
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GPP
4 Rounds For Time

20 Overhead Squats 40/30 Kg
5 Chest-To-Bar Pull-Ups
20 Hang Power Cleans 40/30 Kg

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Dienstag, 14.05.2019

Applied Strength
Snatch Grip Panda Pull (5×2 @ 85% of 1RM SNM)
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Snatch Balance (5×1 OTM @ 65% of 1RM SN)
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Snatch (10×1 OTM • Work Up )
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GPP
For Time

800m Run
100 Air Squat
100 DB Push Presses 15/10 Kg
100m Walking Lunges

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Mittwoch, 15.05.2019

Applied Strength
Clean and Jerk (20×1 OTM )
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GPP
„Coe“
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups

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Donnerstag, 16.05.2019

Applied Strength
Muscle Clean (5X1 OTM)
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 Tall Clean (5×1 OTM)
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Clean Grip Panda Pull (5×1 OTM)
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Clean (5×1 OTM)
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GPP
5 Rounds For Time

15 Box Jumps 30/24″
15 Toes To Bar

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Freitag, 17.05.2019

Applied Strength
Clean (OTM 20 + 10/8 Calorie Sprint • Work Up)
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GPP
5 Rounds For Time:

60 Double Unders
12 DB Thrusters 20/15 Kg

Rest 1 minute

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Samstag, 18.05.2019

Gross Strength
Romanian Deadlift (5×8 E3M )
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GPP
 „Blake“
4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24“
20 Wall-Ball Shots, 20#
10 Handstand push-ups

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Sonntag, 19.05.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB