Trainingsgewichte berechnen 2ter Block #GSPOpenPrep2016
A
Clean&Jerk kein TnG (Timecap 24min ohne letzten Satz max reps)
2×6 @ 65%
2×6 @ 70%
1×6 @ 75%
max reps in 3min @ 75% (no Dropping)
OHS
1×8 @ 55% (von 3RM)
2×8 @ 60%
2×8 @ 65%
1×8 @ 70%
Alle 90sec Muscle-Up Complex:
5 Muscle-up + 5 Ring-Dip
4 Muscle-up + 6 Ring-Dip
3 Muscle-up + 7 Ring-Dip
…
Bei Fail nur noch 1-4 Muscle-ups
B
WOD
OPEN WOD 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
C
Cool-down und Mobility:
10min easy Row
3min Couch-Stretch pro Bein
5min Herren-Spagat
3×5 Kniestand absenken
Für alle Athleten mit Bewegungsdefiziten ist dieser Teil ein MUSS, um an ihren Schwächen zu arbeiten
Kooperationspartner:
Gewichtheben: www.langhantelathletik.de
Ernährung: www.pr-your-life.de
Coaching & Programming: www.gregor-schregle-performance.com