A: Basis-Übungen Oly

hHSQCL with 3sec pausing in the bottom position: (1RM CJ)

1×2 @ 60%

2×2 @ 65%

2×2 @ 70%

1×2 @ 75%

 

 

SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)

1×2 @ 75%

2×2 @ 80%

2×2 @ 85%

1×2 @ 90%

 

Zusatzübung Oly

Snatchpull (1RM SN)

1×2 @ 80%

2×2 @ 85%

2×2 @ 90%

1×2 @ 95%

 

 

B:

BSQ (vom 3RM)

1×3 @ 80%

1×3 @ 85%

1×3 @ 90%

1×3 @ 95%

1×3 @ 100%

 

 

C: Basis-Übung Gymn:

Finde ein 1 RM Chin-up strict

Dann

5×3 Chin-ups mit ca. 75-85%/1RM

 

D: WOD

7 Rounds of:

2 legless Rope-Climbs

7 HPCL+PJ (60/40)

 

E:

Cool-down:

5min Couchstretch

 

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