Eine Alternative zu sinnloser Zerstörung, im Wettkampftraining
Warm Up:
Selbständig für Pull Ups und Handstand hold
Technik Season
A: Max Reps Pull Ups (Kipping, Butterfly)
B: 10 times 30% von A und maximal 10-15 sec Pause => Technik Verlust? => Abbruch bzw. Pause
Technik Season
Tuck Handstand hold on wall
EMOM 5min
Tuck hold Handstand + Leg extension
Warm Up Work for Snatch
3 rounds of
- 10 Box Step Downs with KB
- 10 Shoulder Plate Lifts on Bench
- 10 Good mornings
- 10 ¼ to ¾ Squats
Weight Work
EMOM for 9 (3×3)
2-4 Snatch DL
2-4 Snatch Pulls
2-4 Power Snatch from plate (60-70%)
Workout:
EMOM 16
1. alt. 14 DB Snatches
2. 40 D.U.
3. 6-10 HSPU (2-6 Strict)
4. 10 am. KB Swings
Core Work
4 rounds
30 sec L Sit Hang on Rack
20 reps on Box (Plank + Leg Lifts) each Side
20 Crunches
Stephan Contratti 
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