A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×3 @ 65%
2×2 @ 70%
1×2 @ 75%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×2 @ 75%
2×2 @ 80%
2×2 @ 85%
1×2 @ 90%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×3 @ 80%
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
B:
Z-Press:
Finde ein 4RM
+
3 Sätze allout Z-Press @75%/4RM (max 1min rest)
C:
Tabata Row for cals
8x20sec on 10sec off
D:
Cool-down:
5min Couchstretch
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