Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
BSQ (3RM)
1×3 @70%
1×3 @75%
2×3 @80%
1×3 @85%
B
Press
10×2 @85%/1RM
Gymnastics:
15min practice HS-Hold (variations: one arm, freestanding HSPU)
C
For Time:
7x200m all out sprint (rest 4x working 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