Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
FSQ (3RM)
1×3 @87%
2×3 @92%
1×3 @97%
10min EMOM:
3x supported one-arm Pullup (each arm)
https://www.youtube.com/watch?v=Nj1NvN7Te_s
Using straps with weight to support you on the way up.
Then
3 Sets of max reps each arm:
One hand assisted pull-ups – grab the bar with one hand. Place your other hand on the wrist of the first one for additional support.
B
10min EMOM:
Work up to a heavy Complex of: 1x SQSN + 2x HSQSN
C
7 Rounds of:
5 Bar Muscle-ups
10 Boxjumpovers (go for dropjump practice)
10 alternating Pistols
E
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