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%
1×2 @85%
1×2 @90%
1×2 @95%
Dips
7×5 Ring-Dips @ 50%/1RM
B
Thrusters (3RM)
1×3 @70%
1×3 @75%
1×3 @80%
1×3 @85%
10×2 weighted PLU @75%/1RM
C
15min AMRAP:
2 legless Ropeclimbs
30 DU
8 frontrack Lunges (60/40)
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