Programm: 07.10.-13.10.2019

oktober anfang

 

Montag, 07.10.201

Applied Strength
Clean and Jerk (10×1 OTM)
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Gross Strength
Front Squat (5×8 E2M)
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GPP
AMRAP 12

10 Power Snatches, 35/25 Kg
12 Box Jumps, 24/20″
10 Power Snatches, 40/30 Kg
12 Box Jumps 24/20″
10 Power Snatches, 50/35 Kg
12 Box Jumps 24/20″
10 Power Snatches, 60/40 Kg

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Dienstag, 08.10.2019

Applied Strength
Snatch (10×1 OTM)
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Gross Strength
Deadlift (10×1 OTM)
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GPP
For time:

50 Wall Balls, 20/14 lbs
100 Double Unders
40 Wall Balls, 20/14 lbs
80 Double Unders
30 Wall Balls, 20/14 lbs
60 Double Unders

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Mittwoch, 09.10.2019

Applied Strength

Clean (10×1 OTM)
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Gross Strength
Shoulder Press (10×1 OTM)
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GPP
AMRAP 21

Row 500m
Max Reps Toes-to-bar

Rest 3 mins

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Donnerstag, 10.10.2019

Applied Strength
Power Snatch (10 min to a 1RM)
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Gross Strength
Romanian Deadlift (10×2 OTM )
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GPP
10 rounds for time of:

3 Power Cleans, 65/45 kg
3 Thrusters, 65/45 kg
6 Bar Facing Burpees

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Freitag, 11.10.2019

Applied Strength
Hang Power Clean (10 min to a 1RM)
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Gross Strength
Bench Press (3RM)
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GPP
10 rounds for time of:

5 Wallwalks
7 Burpees
10 Box Jumps, 24/20″

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Samstag, 12.10.2019

„The OPEN 20.1“
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Sonntag, 13.10.2019

REST DAY OR ACTIVE RECOVERY

OR

BARBELL CLUB