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160114 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

1×2 @90%

1×2 @95%

2×1 @97,5%

2×1 @100%

1×1 @103%

 

 

 

10min EMOM:

3 L-Sit CTB (extended legs, feet higher than hips all the time!)

 

 

B

Thrusters (3RM)

1×3 @80%

1×3 @85%

1×3 @90%

1×3 @95%

1×2 @100%

 

 

C

5 Rounds for time:

Go ub in a Complex of double Kettlebell:

5 Thrusters

5 Cleans

5 PP

10 walking Lunges (frontrack hold)

 

 

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