Block #3 of #GSPOpenPrep2016
Prescription for the weights you should use in the strength part
A
FSQ (3RM)
2×3 @ 77%
2×3 @ 82%
1×3 @ 85%
10min EMOM:
Find a heavy double: Power-Snatch
10min EMOM:
3 weighted Muscle-ups
B
8min AMRAP (easy pacing):
10 TTB
10 Boxjumps
10 Wallballs
2min transition
4 Rounds
30sec on 30sec off:
Cal Assaultbike
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