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160102 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

BSQ (3RM)

1×3 @75%

1×3 @80%

1×3 @85%

1×3 @90%

1×3 @95%

 

 

B

Press

7×5 @80%/1RM

 

Gymnastics:

10x10sec one arm Handstand hold at a wall

 

C

For Time:

4x400m run (3min rest)

 

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