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
FSQ (3RM)
2×3 @ 75%
2×3 @ 80%
1×3 @ 85%
10min EMOM:
3 single handed grip Pullups each side (use other hand to support on your wrist)
B
Workout 13.1
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
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