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