A: Basic Oly
SQCL (1RM CL)
1×2 @ 75%
2×2 @ 80%
2×2 @ 85%
1×2 @ 90%
Jerk (1RM CJ)
1×2 @ 80%
2×2 @ 85%
2×2 @ 90%
1×2 @ 95%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @80%
1×3 @85%
1×3 @90%
1×3 @95%
1×3 @100%
C: Basic Gymn
5x max reps strict Muscle-ups (1min rest zwischen den Sätzen)
D: WOD
For Time:
40 – 30 – 20
Cal bike (so schnell wie möglich)
Russian Twists ohne Bodenkontakt (10/5) ACHTUNG: nicht die Hollow-Position verlieren!!
E:
Cool-down:
5min Couchstretch
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Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
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