Thor. Jck & Ave49 - Gänsemarsch durch Prag

[Jck]

Trainingsmucke fuer spaeter:

[Jck]

Training Montag:

Warm up + mobility = 15Min

Prehab
2x20 Dead Bug Crawl + 10 Supinated Pull Ups
2x12 Pullover

Vertical Jumps + Box Jump
3x3+1

Power Clean + Push Press + Hold
Jeweils 3+3+5 Sek hold
Warm up sets
50kg
60kg
65kg
70kg
75kg

Snatch Pull
3x80kg
3x90kg
3x100kg

Front Squat
3x60kg
3x70kg
3x5@80kg

Ring Pull Ups
6, 5, 6, 6

Dips
8, 8, 8

Plank
2x1 Min

[Jck]

Training Dienstag:

Kick / Thaiboxen