A: Basic Oly
SQCL (1RM CL)
1×3 @ 70%
2×2 @ 75%
2×2 @ 80%
1×2 @ 85%
Jerk (1RM CJ)
1×3 @ 75%
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @75%
1×3 @80%
1×3 @85%
1×3 @90%
1×3 @95%
C: Basic Gymn
10min EMOM
2 strict Muscle-ups (wenn möglich mit Medball zwischen den Füßen)
D: WOD
For Time:
40 – 30 – 20 – 10
GHD Hip-extensions
Cal row
Pullups
E:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com