A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×4 @ 45%
1×4 @ 50%
2×4 @ 55%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×5 @ 60%
2×5 @ 65%
1×5 @ 70%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
2×5 @ 65%
2×5 @ 70%
1×5 @ 75%
B:
10min EMOM
2 (def.) HSPU strict (erhöhe den Defizit zu letzter Woche)
C:
10 Rounds:
10m HS-Walk
5 Ring-Dips strict
5 Power-Swings (40/32kg)
D:
Cool-down:
5min Couchstretch
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