A: Basis-Übungen Oly

hHSQCL with 3sec pausing in the bottom position: (1RM CJ)

1×3 @ 55%

2×3 @ 60%

1×3 @ 65%

 

SQCL+J: (1RM CJ)

1×3 @ 70%

2×3 @ 75%

1×3 @ 80%

 

B:

BSQ (vom 3RM)

1×6 @ 75%

2×6 @ 80%

2×6 @ 85%

1×6 @ 90%

 

C: Basis-Übung Gymn:

10min EMOM:

3 strict 1,5er Pullups TEMPO: X-2-2-2-1-3-2 (X: schnell hoch, 2sec oben halten, 2sec ablassen auf halbe Höhe, 2sec halbe Höhe halten, 1sec hoch, 3sec ganz nach unten ablassen, 2sec im Deadhang)

D: WOD

14-12-10-8-6-4-2

Weighted Butterfly CTB

Boxjumovers (61/50)

 

E:

Cool-down:

5min Couchstretch

 

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