3 sets of:
25 DB-Bench Press
25 face pulls
25 banded triceps push downs
In 5-7sets work up to a max weight for:
2 close grip Bench Press
As a superset:
4x 1-2 legless Rope Climbs
rest 30-60sec.
3x 6-8 half kneeling single arm Arnold press (each side)
rest 30-60sec.
3 sets of:
8 DB/plate ext. rot. (each side)
Coaches warm up for Snatch
5 sets of:
slow Snatch pull (pull slow to knee and accelerate as soon as you have contact to the thigh) + H.P. Snatch + below knee Snatch + pause OHS (3sec. in bottom)
@ 70% + (max 85%)
5x 7 @ ~ 65-75% @ RPE 8 for first set (2RIR for all sets)
- go every 2min -
3-4 sets of:
8-12 GHR
30m Double KB-Front rack carry
6-8x Seitstütz rot. @ 2,5-7,5kg (each side)