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