A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×3 @ 60%
1×3 @ 65%
1×3 @ 70%
1×3 @ 75%
SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)
1×3 @ 80%
2×3 @ 85%
1×3 @ 90%
Zusatzübung Oly
Snatchpull (1RM SN)
1×3 @ 75%
2×3 @ 80%
1×3 @ 85%
B:
BSQ (vom 3RM)
1×3 @ 75%
1×3 @ 80%
2×3 @ 85%
1×3 @ 90%
C: Basis-Übung Gymn:
10×3 weighted PLU (steigere das Gewicht in den ersten 5 Sätzen)
D: WOD
Griffkraft!
5 Rounds:
15 HPCL (60/40)
15 Pullups
E:
Cool-down:
5min Couchstretch
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