Eine gute Ansteuerung und Aktivierung der Muskeln vor dem Workout ist sehr wichtig, verringert das Verletzungsrisiko und erhöht auch die Leistungsfähigkeit.
A: Activation and Mobilisation
Glutes Hip Spine Shoulder
B: Skill Clean
Practice all sections of a clean, step by step with the command
of the coach.
always 4 reps of
- srug
- hip extension (triple extension)
- high pull
- front rack transition
- side shift
- squat
B1: Skill Jerk
- lunge without barbell - dip without drive with barbell - dip & half drive with barbell - dip and drive without barbell - dip and drive with alu pipe - complete movement
C: WOD
7 x 1 rep clean & split jerk from the floor
try to go as heavy as possible with perfect form
rookies: try to do 3 reps with easy weight but total
control of the movement.
D: Core Tabata 30/15
static holds with different core exercises.
Stephan Contratti 
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