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151221 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

FSQ (3RM)

1×3 @80%

1×3 @85%

2×3 @90%

1×3 @95%

 

10min EMOM:

Of supported 2x one-arm Pullup

https://www.youtube.com/watch?v=Nj1NvN7Te_s

Using straps with weight to support you on the way up.

 

B

10min TC:

work up to a heavy complex of: 1x PSN+1xHSQSN

 

C

For Time:

10 Rounds of

3-4 Muscle-ups

2 HSQSN @70%/1RM SN

 

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