A: Basic Oly
SQCL (1RM CL)
2×4 @ 60%
2×4 @ 65%
2×4 @ 70%
Jerk (1RM CJ)
2×4 @ 60%
2×4 @ 65%
1×4 @ 70%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
2×5 @ 55%
2×5 @ 60%
1×5 @ 65%
C: Basic Gymn
10x 1-4 strict Muscle-ups
D: WOD
6 Rounds of:
10 Ground to overhead mit Plate (25/15)
15 Pullups
20 walking Lunges mit Plate in Fronthold
E:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com