A. Strength

10-14 Jahre

PVC hang Powersnatch + Explosive Jumps

Handstand Work

15-18 Jahre

PVC hang Powersnatch --》 Barbell hang powersnatch

B. Wholebody Strength

10-14 Jahre


15-18 Jahre

3 sets
6-10 DB benchpress
Rest 30s
6-10 SA DB 3-Point Rows / Side
Rest 30s
12-20 alt reverse lunges (farmers position)
Rest 30s

Core Finisher
5 min Plank Madness

A. Amrap‘40

500 m row
(Rest 2 min)
1000 m row
(Rest 2 min)
1500 m row
(Rest 2 min)
+500 m/rd

A1. Romanian Deadlift 3 x 8-12

8-12 Romanian Deadlift
8-12 Romanian Deadlift
8-12 Romanian Deadlift

rest 30-60sec.

A2. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Power Snatch + Snatch 4 Sets

Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch

B. Gymnastics Capacity Intervals

3 sets of:
15/12cal Echo Bike
10-20sec. L-sit
5-10 straight leg T2B
10-25sec. Chin over Ring hold
200m Run
10-25sec. Top of Ring Dip supp. hold
10-25sec. Bottom of Ring Dip supp. hold
2-3 wall-walks
rest 1min

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

Work at RPE 8-9 for all sets

B1. Parallette Push-Up 3 x 6-15

6-15 Parallette Push-Up
6-15 Parallette Push-Up
6-15 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric

B2. Strict Pull-Up 3 x 6-12

6-12 Strict Pull-Up
6-12 Strict Pull-Up
6-12 Strict Pull-Up

@RPE 8-9 for all sets

C. Accessories

3 sets
6-12 hanging Ring leg curls
YGIG with a Partner