A: Basic Oly
SQCL (1RM CL)
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
Jerk (1RM CJ)
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @ 75%
2×3 @ 80%
2×3 @ 85%
1×3 @ 90%
C: Basic Gymn
10min EMOM
1-2 weighted strict Muscle-ups
D: WOD
For Time:
20cal Assault Bike
15 Muscle-ups
15cal Assault Bike
10 Muscle-ups
10cal Assault Bike
5 Muscle-ups
E:
Cool-down:
5min Couchstretch
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Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com