Block #3 of #GSPOpenPrep2016
10×3 @ 65%/1RM in first week! (today week 7)
Every week we will increase by 2,5kg total form en and 2kg total for women.
- Use your real 1RM not lifetime PR
- Dont increase more than 2,5kg / week!
- If you miss one rep you stop the benchpress for this day. Increase the following week again but do only the amount of sets you finished last week as prescribed.
- Go on like this, until you only got one set of 3 reps left.
5min work up to a heavy complex of: 1x PCl+1xHSQCl+1xSJ
5min finish EMOM with heaviest weight possible
3-6 strict HSPU (+1 Rep compared to last week)
6 Rounds of:
30sec max HSPU
30sec max cal Row
Cool-down and Mobility:
10min easy Row
3min Couch-Stretch per leg
5min split practice
Coaching & Programming: www.gregor-schregle-performance.com