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171123 PB.Plan

WOD

21-15-9: HSQCL, HSPU (deficit)

PB.Plan

Kraft Arme

5×8-10 DB Bench

Oly

Complex 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 75/2 80/2 /2 85/2 /2 90/2

Gymn

5×7 deficit HSPU

Accessory

3×8-10 Nackendrücken,

3×8-10 Sotspress

OlyWOD

Skill: GTOH

WOD: 30 bf Burpees, 30 Clean, 20 bf Burpees, 20 STOH, 10 bf Burpees, 10 Thruster

GymnWOD

Skill: Pistols

WOD: 50/40/30/20/10 Pistols & DU (20 min TC)