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