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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