A:

Basis-Übungen Oly

Reihenfolge beachten!

hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN)

1×2 @ 65%

2×2 @ 70%

1×2 @ 75%

 

Squat Snatch (kein touch and go am Boden) (1RM SQSN)

1×2 @ 80%

1×2 @ 85%

1×2 @ 90%

1×2 @ 95%

1×1 @ 100%

1×1 @ 105%

 

Zusatz-Übung Oly

Clean-Pull (1RM SQCL)

2×2 @ 90%

2×2 @ 95%

1×2 @ 100%

 

B:

Benchpress:

Finde ein 2RM

+

Every 90sec: 7×2 @daily best Benchpress

Every90sec: 3×10 Z-Press @60%/1RM Z-Press Woche 3 (steigere jede Woche um 1,25/2,5kg)

 

C:

4 Rounds:

90sec max cal Row

30sec max reps Push-ups

2min rest

 

D:

Cool-down:

5min Couchstretch

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