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Components

Back Squat

BIG HELEN

Helen

Tall Snatch

Hang Snatch

2 Position Snatch

Snatch

Settings

Workout

MOD 1916

Warm-up

15 Min. Quicky Warm Up.

STRENGTH

1: Back Squat (15 min. to establsih a 3RM Back Squat.)

BENCHMARK

Choose either one!
Both got a 21 Minute Time Cap.

1: BIG HELEN (Time)

"Big Helen"
3 Rounds:
600 Meter Run (4 small laps)
21 KBS (70/53)
7 Ring Muscle-Ups

Time Cap: 21 Min.

2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

1: Tall Snatch (6 x 4 on the 90´s)

30-35-40-45-50-55%

2: Hang Snatch (5 x 3 on the 90´s)

Set 1,2 @ 60%
Set 3 @ 65%
Set 4 @ 70%
Set 5 @ 75%

Force yourself to a dead stop. Take singles if needed.

3: 2 Position Snatch (1-1-1-1 every 2 min.)

Hang + Floor.
All Lifts are Squat Snatches.
Beginners Power Snatch plus OHS is fine.

Set 1,2 @ 75%
Set 3 @ 80%
Set 4@ 85%

4: Snatch (1-1-1-1-1 every 2 min.)

Set 1 @ 85%
Set 2 @ 90%
Set 3 @ 95%
Set 4 @ XXX
Set 5 @ XXX

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 25, June 2019

Leaderboard

Men's Back Squat
Jakob Christoph Weber	25/06/2019	1 x 3 @ 170 kg
Michael Leisch	25/06/2019	1 x 3 @ 150 kg
Andreas Diwald	30/01/2018	1 x 3 @ 135 kg

Women's Back Squat
Nina Budija	25/06/2019	1 x 3 @ 90 kg
Ines Riffelsberger	25/06/2019	1 x 3 @ 60 kg
Irmgard Reiter	25/06/2019	1 x 3 @ 56 kg

Male Clients

1

Jakob Chri ...
Weber

18:00 Kurs

1 x 3 @ 170 kg

2

Michael
Leisch

17:00 Kurs

1 x 3 @ 150 kg

3

Markus
Bichler

18:00 Kurs

1 x 3 @ 130 kg

4

Daniel
Angerer

07:00 Kurs

1 x 3 @ 120 kg

5

Daniel
Wagenhofer

07:00 Kurs

1 x 3 @ 110 kg

5

Davud
Malekzadeh

17:00 Kurs

1 x 3 @ 110 kg

6

Felix
Riffelsberger

07:00 Kurs

1 x 3 @ 106 kg

6

Felix
Winter

07:00 Kurs

1 x 3 @ 106 kg

7

Luca
Pöschl

17:00 Kurs

1 x 3 @ 105 kg

7

Raimund
Weichenberger

06:00 Kurs

1 x 3 @ 105 kg

8

Manfred
Schütze

17:00 Kurs

1 x 3 @ 95 kg

9

Markus
Kendlbacher

07:00 Kurs

1 x 3 @ 90 kg

9

Paul
Schwab

06:00 Kurs

1 x 3 @ 90 kg

9

Thao
Nguyen

07:00 Kurs

1 x 3 @ 90 kg

1x 95

10

Florian
Otzmann

07:00 Kurs

1 x 3 @ 75 kg

10

Matthias
Rawa

07:00 Kurs

1 x 3 @ 75 kg

Female Clients

1

Nina
Budija

17:00 Kurs

1 x 3 @ 90 kg

2

Ines
Riffelsberger

07:00 Kurs

1 x 3 @ 60 kg

3

Irmgard
Reiter

06:00 Kurs

1 x 3 @ 56 kg

4

Andrea
König

06:00 Kurs

1 x 3 @ 50 kg

4

Petra
Haas-Longitsch

06:00 Kurs

1 x 3 @ 50 kg

5

Karin
Pannagger

07:00 Kurs

1 x 3 @ 35 kg