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170828 PB.Plan

WOD:

4 Rounds: 400m Run, 20 double KB Walking Lunges, 20 double KB PP

PB.Plan

Kraft Beine

FSQ Cluster (15sec rest zwischen den Sätzen, %von 3RM) 60/2 60/3 60/4 60/5 60/6 60/7

Kraft Arme

5×8-12 strict def. HSPU

Oly

Complex: 2xPCL+1xPJ+2xPCL+1xSJ (% von 1RM CJ) 65/2/2 70/2 /2 75/2/2

Gymn

5×3 Dips am Barren

CORE:

4 Rounds: 10 Seitstütz-Crunches, 20 Jackknives, 15 seated Spine-Extensions mit Barbell

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

Coaching & Programming: www.gregor-schregle-performance.com