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

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com