Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
BSQ (3RM)
1×3 @80%
1×3 @85%
1×3 @90%
1×3 @95%
1×3 @100%
B
Press
10×2 paused @87,5%/1RM
Gymnastics:
Go for 5min handstand-hold in total
C
Assaultbike Testing:
4x4min on, 1min off: Divide the sum of your average wattage each round by 4 and then by your bodyweight.
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