A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×2 @ 65%
1×2 @ 70%
2×2 @ 75%
1×2 @ 80%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×2 @ 75%
1×2 @ 80%
2×2 @ 85%
1×2 @ 90%
1×2 @ 95%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×3 @ 85%
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
1×3 @ 105%
B:
Benchpress:
Finde ein 3RM
+
Every 90sec: 3×3 @daily best Benchpress
Every90sec: 3×10 Z-Press @60%/1RM Z-Press (steigere jede Woche um 1,25/2,5kg)
C:
4 Rounds EMOM:
Odd: 15/10cal Assault Bike + max reps double KB PP (2×24/2×16)
Even: 1min rest
D:
Cool-down:
5min Couchstretch
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