A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×3 @ 50%
1×3 @ 55%
2×3 @ 60%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×3 @ 65%
2×3 @ 70%
1×3 @ 75%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
2×4 @ 65%
2×4 @ 70%
1×4 @ 75%
B:
Ende des Kraftzirkel Press:
Re-Testing: finde ein 1RM und 3RM
Testing für nächsten Kraftzirkel Press: Finde ein 10RM Press
C:
4 Rounds:
Max reps Ring Dips strict
20 GHD-Situps
D:
Cool-down:
5min Couchstretch
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