A: Basic Oly
SQCL (1RM CL)
1×3 @ 65%
2×3 @ 70%
2×3 @ 75%
1×3 @ 80%
Jerk (1RM CJ)
1×4 @ 65%
2×4 @ 70%
2×4 @ 75%
1×4 @ 80%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @85%
1×4
1×5
1×6
1×7
C: Basic Gymn
10min EMOM
1-3 strict Muscle-ups
D:
10 Rounds
- 2x5m Bamboo Barbell Walk, backrack (steigere das Gewicht in jeder Runde, Bamboo 2x16kg mit grünem Band doppelt gelegt)
- Max reps strict Ring-Pullups
E:
Cool-down:
5min Couchstretch
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