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170925 PB.Plan

WOD:

7 Rounds: 400m run, 20 HSPU, 20 Goblet SQ

PB.Plan

Kraft Beine

FSQ Cluster (15sec rest zwischen den Sätzen, %von 3RM) 80/2 80/3 80/4 80/5 80/6 80/7

Kraft Arme

5×8-12 strict def. HSPU

Oly

Complex: 2xPCL+1xPJ+2xPCL+1xSJ (% von 1RM CJ) 75/2 80/2 85/2

Gymn

8×3 Dips am Barren

Accessory

CORE: 4 Rounds:

10 Seitstütz-Crunches (unteres Bein abheben),

20 Rollouts (wenn möglich einbeinig),

20 seated Spine-Extensions mit Barbell

 

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