Block #3 of #GSPOpenPrep2016

Prescription for the weights you should use in the strength part

 

A

C&J (1RM) no touch´n go!

3×2 @72%

3×2 @77%

 

B

10min EMOM:

Every minute 2 weitghted CTB + 2weighted Ringdips

 

 

C

5min AMRAP:

PCL&Jerk (100/80//70/50)

 

1min rest

 

5min AMRAP:

Muscle-Ups

 

1min rest

 

5min AMRAP:

Power-Snatch (75/60//45/35)

 

1min rest

 

5min AMRAP:

5 HSPU

10 Wallballs

 

1min rest

 

5min ARMAP:

10 Pullups

10 Pistols alternating

 

 

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