A: Basic Oly
SQCL (1RM CL)
1×2 @ 80%
1×2 @ 85%
1×2 @ 90%
1×2 @ 95%
1×1 @ 100%
Jerk (1RM CJ)
1×2 @ 80%
2×2 @ 85%
2×2 @ 90%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @75%
2×3 @80%
1×3 @85%
C: Basic Gymn
10×2-3 strict Muscle-ups
D: WOD
Mental Game:
3 Rounds for max cal row:
Every round starts with 5 Burpee-Box-overs
1min rest between rounds
Ziel: in der ersten Runde 30/22cal
E:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com