A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 65%
2×2 @ 70%
1×2 @ 75%
SQCL+J: (1RM CJ)
1×2 @ 75%
2×2 @ 80%
2×2 @ 85%
1×2 @ 90%
B:
BSQ (vom 3RM)
1×3 @ 85%
1×3 @ 90%
2×3 @ 95%
1×3 @ 100%
C: Basis-Übung Gymn:
10×1-3 strict MUS/Belly to bar deadstop
Bendover Row: 10-10-10-10-10 (wöchentlich um 1,5/2,5kg steigern in jedem Satz)
D: WOD
40-30-20-10
Wallballs
Pullups
E:
Cool-down:
5min Couchstretch
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