A. Strength

10-14 Jahre

PVC hang Powersnatch + Explosive Jumps

15-18 Jahre

PVC hang Powersnatch --》 Barbell hang powersnatch + OHS

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. 2 min on/2 min off x10

A) row
B) Echo bike

A. Snatch + Hang Snatch 8 Sets

Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch
Snatch + Hang Snatch

B. Gymnastics Capacity Intervals

3 sets of:
4min on 3min off
15/12cal Echo Bike
15 DL @80/55kg
6-15 HSPU
6-15 C2B
then AMRAP of:
2-6 Bar MU
10m HS-walk (5m there and back)

A. Range of Strength

3 sets of:
20-40sec. loaded long lunge hold (each side)
6-10 (banded) reverse nordic curls
5 DB-CrossBench Pull overs
10-15 prone Y-lift offs (wtd.)

B. Metcon

10min AMRAP of:
10 Single arm DB-Thrusters @30/20kg (5 each arm)
15 Pull ups
45 DU´s