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
SQSN (1RM) no touch´n go!
2×2 @75%
2×3 @80%
7min EMOM:
3 seated KB Press/Side (@5RM KB Press)
+
3 sets max effort (chose weight so you can get 15reps in your first set)
B
Thrusters (3RM)
2×3 @70%
3×3 @75%
C
Open WOD 13.2
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box21 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