A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×3 @ 60%
2×3 @ 65%
1×2 @ 70%
SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)
2×3 @ 75%
2×2 @ 80%
1×2 @ 85%
Zusatzübung Oly
Snatchpull (1RM SN)
1×3 @ 80%
2×3 @ 85%
2×2 @ 90%
B:
BSQ (vom 3RM)
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
C: Basis-Übung Gymn:
Finde ein 2 RM CTB strict
Dann
5×1 @2RM
D: WOD
5 Rounds of:
5 HPSN (50/35)
Complex of: max reps strict Pullups and TTB (ohne die Stange loszulassen!)
10min rest
E:
Cool-down:
5min Couchstretch
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