Stephan Contratti

Training vom 04.02.23

weightlifting combined with cardio

Warm Up

row/ski/bike 2 min each

Burgener Warm Up

Skill Split Jerk

Food Position

Dip

Transition

Pull

Step Backs

Workout 1

„Cardio Weightlifting“

every 30sec for 27 sets

1 clean & split jerk with increasing weight

start at 40% and increase up to 80+%

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