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171121 PB.Plan

WOD

Laktat-Test:

10min EMOM: 1min ME cal row, 1min rest

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 85/5 /2 90/5 /2 95/5

Kraft Arme

8×3 Chinups

Oly

Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 75/1 80/1 /2 85/1 /2 90/1

Gymn

3xME Muscle-ups (90sec rest),

5×8-12 DB Bankziehen

Accessory

3×10-20 GHD Spine-Extensions

Conditioning

Laktat-Test: 10min EMOM: 1min ME cal row, 1min rest

OlyWOD

Skill: HSQSN

WOD: 21-15-9 HSQSN, TTB

GymnWOD

Skill: BMUS

WOD: 10 RFT: 3 BMUS 10 Pistols (17min TC)

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