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160121 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

SQSN (1RM) no touch´n go!

2×3 @70%

3×3 @75%

 

10min EMOM:

3 seated KB Press/Side (@5RM KB Press)

 

 

B

Thrusters (3RM)

1×3 @83%

1×3 @88%

1×3 @93%

1×2 @98%

1×2 @103%

 

 

C

Workout 12.5

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

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