Programm: 15.07.-21.07.2019

programm mitte juli

Montag, 15.07.2019

Gross Strength
Sumo Deadlift
10×2 OTM
Work Up to 90%
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GPP

AMRAP 10

8 Toest-To-Bar
8 DB Thrusters 15/10 Kg
12 Front Rack DB Walking Lunges 15/10 Kg

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Dienstag, 16.07.2019

Gross Strength
Shoulder Press
(10×3 OTM • Work Up to 85%)
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GPP

„Cindy“

AMRAP 20 Min

5 Pull-Ups

10 Push-Ups 

15 Air Squats

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Mittwoch, 17.07.2019

Gross Strength
Front Squat
10×1 OTM
Set today’s heavy single
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GPP

21, 15 and 9 Reps For Time Of;

Overhead Squat 60/40 Kg

Hang Power Clean 60/40 Kg

Lateral Burpees Over the Barbell

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Donnerstag, 18.07.2019

Gross Strength
Romanian Deadlift
5×8 E3M
Work Up to 80%
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GPP

For Time:

800m Run

100 Squat Jumps

75 Abmat Sit-Ups

50 Push-Ups

15 Bar Muscle-Ups

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Freitag, 31.05.2019

Gross Strength

Bench Press

10RM

18 min time frame

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GPP

Complete as many rounds as possible in 11 mins of:

21/15  Assault Bike Calories
7 Sq Clean & Push Jerk, 85/60 Kg

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Samstag, 01.06.2019

Applied Strength
Snatch Bear Complex
(Squat Snatch + Snatch Balance)
5 Rounds Of 7 Unbroken Complexes
For Max Load
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Team Grace
For Time

120  (you go – I go) SqC&J @ 60/40

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