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:

  1. Use your real 1RM not lifetime PR
  2. Don’t 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.
  5. 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