Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
DL (3RM)
1×3 @80%
1×3 @85%
1×3 @90%
1×3 @95%
1×3 @100%
Benchpress
10×3 @ 65%/1RM in first week! (today week 10)
Every week we will increase by 2,5kg total form en and 2kg total for women.
Rules:
- Use your real 1RM not lifetime PR
- Dont increase more than 2,5kg / week!
- If you miss one rep you stop the benchpress for this day. Increase the following week again but do only the amount of sets you finished last week as prescribed.
- Go on like this, until you only got one set of 3 reps left.
B
10min TC:
Find a heavy triple SQCL
C
20EMOM:
min1: 20 TTB
min2: 20/15cal row
min3: 20/15 HSPU
min4: 15 Burpees to target (16cm)
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