A: Basic Oly
SQCL (1RM SN)
2×4 @ 60%
2×4 @ 65%
2×4 @ 70%
Jerk (1RM CJ)
2×5 @ 60%
2×5 @ 65%
1×5 @ 70%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @65%
1×4 @65%
1×5 @65%
1×6 @65%
1×7 @65%
C: Basic Gymn
6min EMOM:
2-3 stict Muscle-ups
10min EMOM:
1-2 L-Sit Rope-Climbs (start seated)
C:
10-8-6-4-2
Muscle-ups
20-16-12-8-6
Wallballs (15/9kg)
D:
Cool-down:
5min Couchstretch
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