A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Y-W-T´s 3 Sets

Y-W-T´s
Y-W-T´s
Y-W-T´s

rest 1-2min

B. Lower Body MetCon

3 rounds of:
15/12cal Echo Bike (~1min)
20 DB-walking lunges

A. Splitjerk Technik

12 min

Splitjerk Technik erarbeiten
(Mit pvc)

B. Clean & splitjerk

6-8 Sets:

1 powerclean; 3 Pause splitjerks (1 sec. In dip 3 sec. In catch)

A. Below Knee Snatch 6 x 2

2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch

B. Barbell Bulgarian Split Squat 3 x 5-8

5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat

rest 60sec. btw legs
controlled eccentric and big ROM (without losing core engagement)

C1. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

rest 60-90sec.
work at RPE 8-9

C2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

rest 60-90sec.
work at RPE 8-9

A. Endurance Mixed Zones

20min of:
12/9cal Echo Bike
100m Run
15/12cal Row
100m Run
@Zone 2 Intensity

@20:00
Every 90sec. for 18min (12 alt. sets):

1. 60sec Bike for cals

2. 60sec. Row for meter
compare to 08.10.24