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151127 – Competition

Trainingsgewichte berechnen 2ter Block #GSPOpenPrep2016

 

A

Clean&Jerk kein TnG (Timecap 20min)

1×3 @ 80%

2×3 @ 85%

2×3 @ 90%

 

 

OHS

1×5 @ 65% (von 3RM)

2×5 @ 70%

1×5 @ 75%

1×5 @ 80%

 

 

 

B

WOD

OPEN WOD 13.2

 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps

115 pound Deadlift, 10 reps

15 Box jumps, 24″ box

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

75 pound Shoulder to overhead, 5 reps

75 pound Deadlift, 10 reps

15 Box jumps, 20″ box

 

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