BBG
1) 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
2) 3X2 Clean & Jerk from Blocks @ top of knee - use a heavy “working” weight, rest as needed.
- 90 kg nur einen Satz wegen Schulter
Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
- 1RM 167 kg
- 100 kg
- 108 kg
- 116 kg
- 124 kg
- no fails
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
- 1RM 145 kg
- 87 kg
- 95 kg
- 102 kg
- no fails
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at
bottom, fast back up – hands 12″ apart) – heavier than last week, rest
60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X8 Strict Weighted Pullups – rest 60 sec.
- 15/20/22 kg (zu leicht, hatten nicht mehr Gewicht)
3b) 3X8 Tempo Strict GH Raise (3 counts down, 3 counts up) – rest 60
sec. (no swing, start from a position parallel to the floor)
DEMO VIDEO
- improvisierte Foam Roll GHR ohne Gewicht