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160107 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

1×2 @85%

1×2 @90%

1×2 @95%

2×1 @97,5%

2×1 @100%

 

 

10min EMOM:

2 paused Ring-Dips with Medball (7-20kg)

2 weighted PLU with Medball (7-20kg)

 

 

B

Thrusters (3RM)

1×3 @75%

1×3 @80%

1×3 @85%

1×3 @90%

1×3 @95%

 

C

20-16-12-8-4

CTB

Ring-Dips (any style)

Power-Swings (32/24)

 

 

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