A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 65%
1×2 @ 70%
1×2 @ 75%
1×2 @ 80%
SQCL+J: (1RM CJ)
1×2 @ 80%
1×2 @ 85%
1×2 @ 90%
1×2 @ 95%
1×1 @ 100%
Zusatzübung Oly
Snatchpull (1RM SN)
1×2 @ 80%
2×2 @ 85%
2×2 @ 90%
B:
BSQ (vom 3RM)
1×3 @ 75%
2×3 @ 80%
1×3 @ 85%
C: Basis-Übung Gymn:
10min EMOM:
2-4 L-Sit Chinups
D: WOD
21-15-9-6
Strict Pullups
Weighted Hip-Extensions (+20/10kg)
E:
Cool-down:
5min Couchstretch
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