17.4.14

Skill: Handstandwalk 10 min üben

Auf Zeit:
400m rennen
20 Cleans 50/30kg
400m rennen
15 Cleans 60/35kg
400m rennen
10 Cleans 70/40kg

Weightlifting:
Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 5 Reps @ 80%

Clean Pull 
3 Sets of 3 Reps @ 90%

Power Clean
1 Set of 1 Rep @ 60%
1 Set of 1 Rep @ 70%
1 Set of 1 Rep @ 75%
5 Sets of 1 Rep @ 80%

Clean Pull to Knee + Clean
1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 60%
1 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 70%
4 Set of 2 Cl.Pu.Kn. + 1 Cl. @ 80%

Behind the Neck Push Press + Behind the Neck Push Jerk
3 Sets of 3 B.N.P.Pr. + 3 B.N.P.J. @ 75%