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