Weightlifting 101 Camp @ CF Grex
es wird ernst - Datum ist fixiert: Fr. 20.11./Sa. 21.11./So. 22.11.
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12 participants divided into two groups of six.
200 €/person
Coach: Mike Bjerregard
Friday:
Group 1, session 1: 10:00-11:30.
Group 2, session 1: 11:30-13:00.
Group 1, session 2: 15:00-16:30.
Group 2, session 2: 16:30-18:00.
Saturday:
Group 1, session 1: 10:00-11:30.
Group 2, session 1: 11:30-13:00.
Group 1, session 2: 15:00-16:30.
Group 2, session 2: 16:30-18:00.
Sunday:
Group 1, session 1: 9:00-10:30.
Group 2, session 1: 10:30-12:00.
Group 1, session 2: 13:00-14:30.
Group 2, session 2: 14:30-16:00.
Group 1 & 2 together in the last session from 17:00-18:30.
A. 4 Sets of:
A1. 3-5 Strict L-Sit Pull ups
A2. ME hold on rope or towel (alternate straight and bend arms each set)
B. 3 Rounds for time of:
30 Box Jumps
15 Muscle snatches 30/20kg
10:00min time cap
16.30 Weightlifting
A. Power Clean + Power Jerk
A.1 Establish a daily max in singles in power clean + power jerk.
A.2 Drop down to 80% and perform as many reps as possible in five minutes.
B. Front squat
B.1 Establish a 5RM in front squat.
B.2 Do five additional sets of triples on the weight of the 5RM.