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02.12.16 PB.Plan

A: Basic Oly

SQCL (1RM CL)

2×2 @ 80%

2×2 @ 85%

1×2 @ 90%

 

Jerk (1RM CJ)

2×2 @ 80%

2×2 @ 85%

1×2 @ 90%

 

B: Zusatz-Übungen Oly

Deadlift (3RM) kein Dropping, alles Touch-and-go

2×3 @ 80%

2×3 @ 85%

1×3 @ 90%

 

C:  Basic Gymn

Finde ein 4RM Chinup strict

Woche 3: 6×6 strict Pullups (steigere jede Woche um 1,25/2,5kg)

 

 

D: WOD

7min AMRAP

1 PCL (90/60)

3 strict CTB

 

E:

Cool-down:

5min Couchstretch

 

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