A: Basis-Übungen Oly
hHSQCL with 3sec pausing in the bottom position: (1RM CJ)
1×2 @ 65%
2×2 @ 70%
1×2 @ 75%
SQCL+J: (1RM CJ)
1×2 @ 80%
1×2 @ 85%
1×2 @ 90%
2×1 @ 95%
1×1 @ 100%
1×1 @ 105%
B:
BSQ (vom 3RM)
2×3 @ 85%
2×3 @ 90%
1×3 @ 95%
C: Basis-Übung Gymn:
10×1-3 strict MUS mit Medball zwischen den Füßen /Belly to bar deadstop
4×10 paused (am Bauchnabel) Bendover Row (wöchentlich steigern wenn möglich)
D: WOD (efficiency work)
10 Rounds:
10 Pullups
10 Wallballs
E:
Cool-down:
5min Couchstretch
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