fbpx

160126 – Competition

Seminars for Athletes: „Mentales Training im CrossFit und Kraftsport

– get your mental game on track for the open 2016 –

 

 

 

 

Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

DL (3RM)

2×3 @70%

3×3 @75%

 

 

Benchpress

10×3 @ 65%/1RM in first week! (today week 13)

Every week we will increase by 2,5kg total form en and 2kg total for women.

Rules:

  1. Use your real 1RM not lifetime PR
  2. Dont increase more than 2,5kg / week!
  3. If you miss one rep you stop the benchpress for this day. Increase the following week again but do only the amount of sets you finished last week as prescribed.
  4. Go on like this, until you only got one set of 3 reps left.

 

B

10min EMOM:

5-8 deficit HSPU kipping

 

C

 

Open WOD 12.4

 

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target)

90 Double-unders

30 Muscle-ups

 

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9′ target)

90 Double-unders

30 Muscle-ups

 

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