fbpx

151212 – Competition

3ter Block #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

BSQ (3RM)

1×3 @65%

1×3 @70%

2×3 @75%

1×3 @80%

 

B

Push-Press

5×5 @85%/2RM

 

Gymnastics:

15min practice HS-Hold (variations: one arm, freestanding HSPU)

 

C

For Time:

3x 300m run with 1:3 Resting Time

 

D

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