12 sets of:
P. Clean + H. Clean + Front Squat
- start @ frist weight after empty bar and work up -
6 sets of:
3 Clean pulls (pause for 2sec. 1'' from floor and at knee)
- start first set @ max weight of complex and work up if necessary -
rest 1-2min between sets
activation warm up for the whole group
In 5-7 sets work up to a heavy set of:
3 DL with 6sec. ecc! (no TNG) --> RPE 7,5
3 sets of:
6-8 1,5er Bulg. split squats (1sec. hold in bottom position and top position for half rep)
rest 45sec. between legs - KB in goblet position!
4 sets of:
6 strict press (dead stop) @ RPE 8 for all sets
rest 45sec.
8-10 3-point DB-rows (each side)
rest 45sec.