Weightlifting 101 Camp @ CF Grex
es wird ernst - Datum ist fixiert: Fr. 20.11./Sa. 21.11./So. 22.11.
Anmeldung bitte an This email address is being protected from spambots. You need JavaScript enabled to view it.. Geld bitte vorab mir bringen. Dann ist die Anmeldung fixiert.
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.