Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
FSQ (3RM)
2×3 @ 75%
3×3 @ 80%
10min EMOM:
10sec chin over bar hold (end position of Pullup)
B
WOD:
10min EMOM
Death by C&PJ tng no dropping in any position (ca. 50-55%/1RM)
No Rest!
Go on immediately with death by Pullups:
Start with the reps you finished at C&PJ (if you got to 8 C&PJ, start at min 9 with 9 Pullups…)
C
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