Programm: 17.06.-23.06.2019

PROGRA

Montag, 17.06.2019

Gross Strength
Bench Press (10×1 OTM)
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Gymnastic Strength

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – L-Hang Lifts from Bar x 10 reps

Interval 2 – Seated Piked Double Leg Lift x 15 reps

Followed by. . .

For 60 seconds, perform one set of:

L-Sit Lifts on Box x max reps

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GPP

4 Rounds For Time

500/400m Row
21 DB Push Presses 20/15 Kg
15 Pull-Ups

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Dienstag, 18.02.2019

Gross Strength
Back Squat (5×8 E3M)
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Gymnastics

E30Secs, for 6 minutes (4 sets) of:

1 – Chin Hang Hold x 10-15 sec
2 – Lat Insertion Pull-Ups x 10 reps
3 – Pull-Up Negatives x 5 reps @ 30A0

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GPP

5 Rounds For Time

100 Double Unders
20 OHS 40/30 Kg

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Mittwoch, 19.06.2019

Gross Strength
Shoulder Press (5×12 E3M)
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Gymnastics

OTM 6

1 – Hip Taps x 12-16 reps
2 – Hand Plank to Press Lean x 5 reps (slow and controlled)

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GPP

00:20/00:10 – 24 Intervals

Deadlift 85/60 Kg
Dual KB Thruster 24/16 Kg
Slamballs 12/9 Kg

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Donnerstag, 20.06.2019

GPP
„1938“

AMRAP 60

17 Power Cleans 75/55 Kg
75 Air Squats

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Freitag, 21.06.2019

Gross Strength
Front Squat (5×5 OTM)
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Gymnastics

E30Secs, for 6 minutes (4 sets):

1 – Towel Hang x 10-15 seconds
*Accumulate time as necessary.
2 – Rope Pull-Ups from Box or Floor x 6-8 reps (alternate hands)
3 – Rope Hang Hold x 15 seconds
4 – Hanging Knees-To-Armpits on Bar x 6-8 reps

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GPP
3 Rounds for reps
Max Reps Snatch 65/45 Kg in 7:00
Rest 3:00Then….Max HSPU in 2:00
Rest 3:00

Then….

Max Pull-ups in  2:00

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Samstag, 22.06.2019

Olympic Day Buddy Challenge
WOD 1 „Race Ventura“
WOD 2 „Lightweigth Baby“
WOD 3 „Find the Rhytmn“
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Sonntag, 23.06.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB