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151207 – Competition

3ter Block #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

FSQ (3RM)

1×3 @70%

1×3 @75%

2×3 @80%

1×3 @85%

 

10min EMOM

One-arm negativ PLU each side (support on the way up, lowering as slow as possible with one arm)

 

B

10min EMOM:

5min work up to a heavy complex of: 1x PSN+1xHPSN+1xHSQSN

5min finish EMOM with heaviest weight possible

 

C

6 Rounds for Time:

15 TTB

7 Muscle-ups (if you are not able to perform muscle-ups, scale down reps or do CTB -> in addition: work 20minEMOM on Muscle-ups)

 

 

E

Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand
Kooperationspartner:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com