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171010 PB.Plan

WOD:

6 Rounds:

200m run, 10 KB SN (32/24), 7 Muscle-ups

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 60/10 65/10 70/10 /2 75/10

Kraft Arme

10×2 Chinups

Oly

Complex:2xSnPull+1xSQSN (% von 1RM SN) 65/1 70/1 /2 75/1 /2 80/1

Gymn

5×8-12 DB Bankziehen

Accessory

3×10-20 Hip-Extensions

Conditioning

6 Rounds: 2min ME cal row, 1min Rest

OlyWOD

Skill: Snatch

WOD: 10 EMOM:

even 2-3 SQSN
odd 15/10 cal AB

GymnWOD

Ropeclimbs

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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