30. APR 09 BW ~84KG 90MIN --- RAHMENORIENTIERUNG W2/14-S4/4
Warmup:
barbell calisthenics
Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps x 2 sets
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps
Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
72.5 kg x 5 reps
77.5 kg x 5 reps
82.5 kg x 5 reps
88.0 kg x 5 reps x 2 sets
Rack Jerk:
20.0 kg x 4 reps
40.0 kg x 4 reps
60.0 kg x 4 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
85.0 kg x 4 reps x 2 sets
Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps
80.0 kg x 6 reps
85.0 kg x 6 reps
92.5 kg x 6 reps x 2 sets
|