A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×3 @ 60%
2×3 @ 65%
1×3 @ 70%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×3 @ 70%
2×3 @ 75%
2×2 @ 80%
1×2 @ 85%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×3 @ 80%
1×3 @ 85%
2×3 @ 90%
1×3 @ 95%
B:
Z-Press:
Finde ein 2RM
+
3 Sätze allout Z-Press @70%/2RM (max 1min rest)
C:
4 Rounds
15 Double KB PP (2×24/16)
15cal Bike
D:
Cool-down:
5min Couchstretch
powered by:
Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com