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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