A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 65%
2×2 @ 70%
2×2 @ 75%
1×2 @ 80%
SQCL+J with 3sec pause in the catching of the Jerk: (1RM CJ)
1×2 @ 80%
2×2 @ 85%
1×2 @ 90%
1×2 @ 95%
Zusatzübung Oly
Snatchpull (1RM SN)
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
1×2 @ 100%
B:
BSQ (vom 3RM)
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
C: Basis-Übung Gymn:
10min EMOM:
20sec CTB hold (greife wie bei einem Chin-up und halte die oberste Position mit CTB)
D: WOD
10min AMRAP:
5 Bar-Muscle-ups
10 Triple-unders (wenn du keine Triple-unders kannst, dann zähle jeden Versuch)
E:
Cool-down:
5min Couchstretch
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