A:
Basis-Übungen Oly
Reihenfolge beachten!
hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)
1×2 @ 70%
1×2 @ 75%
2×2 @ 80%
2×1 @ 85%
Squat Snatch (kein touch and go am Boden) (1RM SQSN)
1×2 @ 80%
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
1×1 @ 100%
Zusatz-Übung Oly
Clean-Pull (1RM SQCL)
1×3 @ 90%
1×3 @ 95%
1×3 @ 100%
1×3 @ 105%
1×2 @ 110%
B:
Benchpress:
Finde ein 5RM
+
Every 90sec: 3×5 @daily best Benchpress
Every90sec: 3×10 Z-Press @60%/1RM Z-Press Woche 2 (steigere jede Woche um 1,25/2,5kg)
C:
8 Rounds
30sec max cal Assault Bike
30sec rest
D:
Cool-down:
5min Couchstretch
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Weightlifting: www.langhantelathletik.de
Nutrition: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com