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