A:
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position)
1×3 @ 50% (1RM SN)
1×3 @ 55%
2×3 @ 60%
1×3 @ 65%
1×3 @ 70%
Split-Jerk
1×3 @ 70% (1RM Jerk)
1×3 @ 75%
2×3 @ 80%
1×3 @ 85%
1×3 @ 90%
BSQ
1×4 @ 75% (3RM BSQ)
1×4 @ 80%
2×4 @ 85%
1×4 @ 90%
1×4 @ 95%
B:
3 Rounds max reps in 30sec:
Bulgarian Splitsquats left
Bulgarian Splitsquats right
Clapping Push-ups
Rest 90sec
C:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com