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