Programm: 23.09.-29.09.2019

PROGRAMM SEPEM

Montag, 23.09.2019

ADRIEN´S FAREWELL

„The French“ 
Starting at a 20/15 Kg Empty Barbell,

Every Minute On the Minute perform:

• 1 Squat Snatch, add 5/2.5 Kg every set.
Once you can’t snatch anymore:

• 1 Squat Clean, add 5/2.5 Kg every set.
Once you can’t clean anymore:

• 1 Deadlift, add 5/2.5 Kg every set…

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Dienstag, 24.09.2019

Applied Strength
Split Jerk 10×1 OTM
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Gross Strength
Bench Press (5RM)
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GPP

00:15/00:30 Work/Rest – 10 Rounds

Assault Bike Calorie Sprint
Air Squats

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Mittwoch, 25.09.2019

Applied Strength
Hang Power Snatch (10×1 OTM)
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Gross Strength
A2: Deadlift (10×2 OTM)
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GPP

21, 15, 9 Reps For Time Of:

Overhead Squats 40/30 Kg
Thrusters 40/30 Kg
Ring Push-Ups

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Donnerstag, 26.09.2019

Applied Strength
Hang Power Clean (10×1 OTM)
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Gross Strength
Front Squat (5×6 E2M)
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GPP

Complete as many rounds as possible in 14 mins of:

100 Double Unders
75 Wall Balls, 20/14 lbs
50/35 Assault Bike Calories
25 Power Snatches, 50/35 Kg

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Freitag, 27.09.2019

Applied Strength
Clean and Jerk (10×1 OTM)
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Gross Strength
Romanian Deadlift (5×10 E2M)
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GPP
For time:
1 Round Of DT, 50/35 Kg
20 Pull-ups
1 Round Of DT, 60/40 Kg
15 Pull-ups
1 Round Of DT, 70/50 Kg
10 Pull-ups
1 Round Of DT, 80/55 Kg

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Samstag, 28.09.2019

Gross Strength
Back Squat (12 min to a 1RM)
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GPP

For Time, with a partner:

150 Wallballs 20/14 Lbs (each)

• While Partner A does wallballs, partner B must complete:

15 American Swings 24/16 Kg
10 Burpees
5 Ground To Overheads 50/35 Kg

• Once partner B is finished,

partner Switch and
continue with your own count of Wallballs
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Sonntag, 29.09.2019

REST DAY OR ACTIVE RECOVERY
OR
BARBELL CLUB