Programm: 10.06.-16.06.2019

Quote programme

Montag, 10.06.2019

GPP
„Monti“
5 Rounds For Time Of:

50 Box Step-Ups with 20 Kg Barbell 20/18″
15 Power Cleans 60/40 Kg
50 Box Step-Ups with 20 Kg Barbell 20/18″
10 Power Snatches 60/40 Kg

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Dienstag, 11.06.2019

Gross Strength
Back Squat (10×1 OTM)
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Gymnastic Strength
„Gymnastic Strength I“ 
00:30/00:30  Work/Rest 8 Rounds

Alternating Between:

Max Reps Strict Pull-Ups
Max Reps Strict Ring Dips

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GPP
3 Rounds For Time

100 Double Unders
10 Power Clean & Split Jerks 85/60 Kg

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Mittwoch, 12.06.2019

Gross Strength
Deadlift (5×12 E3M)
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Gymnastic Strength
„Gymnastic Strength II“
Tabata Strict Push-Ups
Tabata Strict Abmat Sit-Ups
Tabata Alternating Pistols

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GPP
21,15,9

American KB Swings 32/24 Kg
Pull-Ups
Strict Presses 35/25 Kg

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Donnerstag, 13.06.2019

Gross Strength
Front Squat (10×2 OTM)
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Gymnastic Strength
„Gymnastic Strength III“
AMRAP 5

2 Wallwalks
4 Strict Parallel Dips

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GPP
For time:

Run 800 m
30/20 Row Calories
25 Lateral Burpees OTB
20 SDHP 50/35 Kg

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Freitag, 14.06.2019

Gross Strength
Romanian Deadlift (10×3 OTM)
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GPP
AMRAP 20

5 Chest-to-bar Pull-ups
10 Ring Push-Ups
15 Overhead Squats, 40/30 Kg

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Applied Strength
„Olympic Lifting Total“
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
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GPP
AMRAP 7

7 Deadlifts, 125/90 Kg
12/7 A. Bike Calories

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Sonntag, 16.06.2019

REST DAY OR ACITVE RECOVERY
OR
BARBELL CLUB