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160123 – Competition

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

BSQ (3RM)

2×3 @65%

3×3 @70%

 

B

Deadstop Press at the bottom

10×3 @85%/1RM

 

C

5 Rounds for Time:

20cal Assault Bike

20 Ring Pushups

50 DU

20 Ring Rows

20 Power-Swings 32/24kg

 

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