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%
2×3 @75%
1×3 @80%
Benchpress
10×3 @ 65%/1RM in first week! (today week 14)
Every week we will increase by 2,5kg total for men and 2kg total for women.
Rules:
- Use your real 1RM not lifetime PR
- Don’t increase more than 2,5kg / week!
- 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.
- Go on like this, until you only got one set of 3 reps left.
- If you finished all over, start from the beginning with your new PB
B
10min EMOM:
4-7 deficit HSPU kipping, increase deficit or reps compared to last week
C
OPEN WOD 13.5
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
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