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