Block #3 of #GSPOpenPrep2016
3x supported one-arm Pullup (each arm)
Using straps with weight to support you on the way up.
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.
Work up to a heavy Complex of: 1x SQSN + 2x HSQSN
7 Rounds of:
5 Bar Muscle-ups
10 Boxjumpovers (go for dropjump practice)
10 alternating Pistols
Cool-down and Mobility:
10min easy Row
3min Couch-Stretch per leg
5min split practice
Coaching & Programming: www.gregor-schregle-performance.com