A: Basic Oly
SQCL (1RM CL)
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
2×1 @ 100%
1×1 @ 105%
Jerk (1RM CJ)
1×2 @ 85%
2×2 @ 90%
1×2 @ 95%
2×1 @ 100%
1×1 @ 105%
B: Zusatz-Übungen Oly
Deadlift (3RM) kein Dropping, alles Touch-and-go
2×3 @ 85%
2×3 @ 90%
1×3 @ 95%
C: Basic Gymn
Finde ein 2RM Chinup strict
Woche 3: 6×6 strict Pullups (steigere jede Woche um 1,25/2,5kg)
D: WOD
5 Rounds:
10 HPSN (50/35)
7 Bar Muscle-ups/CTB
E:
Cool-down:
5min Couchstretch
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