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151210 – Competition

3ter Block #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

1×2 @70%

2×2 @75%

2×2 @80%

1×2 @85%

 

Dips

10×2 paused (3sec) Ring-Dips @ 5RM

 

B

Thrusters (3RM)

1×3 @65%

2×3 @70%

1×3 @65%

 

8×3 Tempo CTB: 2-X-0-1 (2=2sec deadhang Position, X=max speed on the way up, 0= 0sec on top, 1= 1sec on way down)

 

C

For Time:

10 CTB

100 DU

10 CTB

80 DU

10 CTB

60 DU

10 CTB

40 DU

10 CTB

20 DU

10 CTB

10 DU

10 CTB

 

E

Cool-down and Mobility:

10min easy Row

3min Couch-Stretch per leg

5min split practice

3×5 Kniestand
Cooperation:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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