RPM - KW 24

Montag 

• Clean and Jerk : heavy single (7 reps) up to 70kg
• Snatch: medium sets accross (15 reps) at 40kg (with new starting possition)
• Frontsquat 5x5 50kg

Dienstag 

• Bench 3x5 58kg 
• Conditioning: 4 rounds of
• 50m Yoke Walk (100kg + Frame)
• 500m row (all 1:50 splits)
• rest as needed

Mittwoch 

• Rest Day: Soulfly @ Hirsch Nürnberg

Donnerstag 

• unplanned Rest Day

Freitag 

• unplanned Rest Day

Samstag 

• Snatch: heavy single (5-7 reps) 55kg
• Clean and Jerk set accross (10 reps) at 60kg

Sonntag

• skill day
• 3x 30s Ring Support 
• 3x10 Ring Dips (purple band) focus: external rotation 
• 3x10 Ring Rows
• KB Circle
• 4 ball juggling

Summary

• Stressige Woche, daher die zwei ungeplanten Rest Days
• Dadurch folgende Trainingseinheiten verpasst: Back Squat 5x3, Press 5x3,  Stone + Sled WOD
• Erste Woche oly-lifts fühlten sich überraschend gut an