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151217 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

1×2 @75%

1×2 @80%

2×2 @85%

1×2 @90%

 

Dips

8×3 paused (3sec) Ring-Dips @ 55%/1RM

 

B

Thrusters (3RM)

1×3 @70%

2×3 @75%

1×3 @80%

 

8×3 Tempo hip to bar: 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:

10-9-8-7-6-5-4-3-2-1

High Boxjumps 76cm/61cm

Heavy Wallballs

TTB

 

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