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