Stephan Contratti

Workout vom 25.01.23

Weightlifting Complex

Warm Up:

2 rounds of

  • Plate Elevations (180 Degree)
  • Ski Erg
  • PVC Pipe Hip Jumps with Shoulder press
  • Atlas Lunges
  • Jump Rope

Strenght

5 rounds of the following Complex

  • 2 cleans
  • 2 push jerks
  • 2 clusters
  • 2 split jerks

The weight should go up, between rounds make a break about at least 1:30min

Workout

3 rounds of (1min each exercise)

  • squat cleans (70/55kg)
  • push ups
  • deadlifts (110/95kg)
  • burpees
  • jerks (70/55kg)
  • rest

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