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171017 PB.Plan

WOD:

10-9-8-7-…-1:

strict CTB, DB Snatch pro Arm

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 65/10 70/10 /2 75/10 /2

Kraft Arme

10×3 Chinups

Oly

Complex:2xSnPull+1xSQSN (% von 1RM SN) 70/1 /2 75/1 /2 80/1 /2

Gymn

5×8-12 DB Bankziehen

Accessory

3×10-20 Hip-Extensions

Conditioning

3 Rounds: 30cal AB + 20 Burpees, 90sec rest

OlyWOD

Snatch

GymnWOD

Skill: PLU

WOD: 100 DU buy in: 5 RFT: 10 PLU, 10 pushups, 10 PS. 100 DU Cash out(TC 20 min) Ziel: reps ub

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com