Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
10×3 @ 65%/1RM in first week! (today week 11)
Every week we will increase by 2,5kg total form en and 2kg total for women.
- Use your real 1RM not lifetime PR
- Dont increase more than 2,5kg / week!
- If you miss one rep you stop the benchpress for this day. Increase the following week again but do only the amount of sets you finished last week as prescribed.
- Go on like this, until you only got one set of 3 reps left.
Work up to a heavy Complex of: 1x SQCL + 2x HSQCL
min1: 15 Burpees over the rower
min2: max cal row (goal: 25+/18+cal)
Cool-down and Mobility:
10min easy Row
3min Couch-Stretch per leg
5min split practice
Coaching & Programming: www.gregor-schregle-performance.com