A: Basic Oly
SQCL (1RM CL)
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
2×1 @ 100%
Jerk (1RM CJ)
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
2×1 @ 100%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
1×3 @ 85%
2×3 @ 90%
1×3 @ 95%
1×3 @ 100%
C: Basic Gymn
Finde ein 3RM Chinup strict
Woche 2: 6×6 strict Pullups @60%/1RM (steigere jede Woche um 1,25/2,5kg)
D: WOD
4 Rounds:
10 HPCL 60/40
10 Burpee-Boxjumps
E:
Cool-down:
5min Couchstretch
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