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