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160116 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

BSQ (3RM)

1×3 @85%

1×3 @90%

1×3 @95%

1×3 @100%

1×3 @103%

 

 

B

Press

6×6 @80%/1RM

 

C

20-18-16-14-12-10

TTB

Cal Assaultbike

GHD-Hyperextensions

Cal Row

 

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