A: Basic Oly
SQCL (1RM CL)
2×4 @ 70%
2×3 @ 75%
2×3 @ 80%
Jerk (1RM CJ)
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @75%
1×4
1×5
1×6
1×7
C: Basic Gymn
10min EMOM
3 weighted strict CTB (wähle das Gewicht so, dass du alle 10 Sets damit schaffst)
D:
15min AMRAP:
3 Muscle-ups
6 Pistols
9 Power-Swings (32/24)
E:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com