Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

FSQ (3RM)

2×3 @ 70%

3×3 @ 75%

 

10min EMOM:

1x (excentric) one arm Pullup each arm (try to hold your chin above the bar as long as possible)

 

B

Barbell efficiency:

10min EMOM: 3tng PSN as fast as possible (ca. 60-65%/1RM)

 

C

12min AMRAP:

5 Wallballs heavy (20/9kg)

5 Boxjumps (76/61cm)

7 CTB

 

 

E

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