A: Basic Oly

SQCL (1RM CL)

1×3 @ 80%

2×2 @ 85%

2×2 @ 90%

1×2 @ 95%

 

Jerk (1RM CJ)

1×3 @ 80%

2×2 @ 85%

2×2 @ 90%

1×2 @ 95%

 

B: Zusatz-Übungen Oly

Deadlift (3RM) kein Dropping, alles Touch-and-go

1×3 @ 85%

1×3 @ 90%

1×3 @ 95%

1×3 @ 100%

1×3 @ 105%

 

C:  Basic Gymn

Finde ein 1RM Chinup strict

6×6 strict Pullups @60%/1RM (steigere jede Woche um 1,25/2,5kg)

 

 

D: WOD

3 Rounds

20 GHD Hip-Extensions

20 TTB

20 Boxovers

 

E:

Cool-down:

5min Couchstretch

 

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