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171026 PB.Plan

WOD:

30 heavy SQCL for Time (every time you break: do 10 TTB/15 Situps)

PB.Plan

Kraft Arme

3×8-10 Sotspress,

3×8-10 Nackendrücken

Oly

Complex 2xCLPull+2xSQCL+1xPJ+1xSJ (% von 1RM CJ) 70/1 /2 75/1 /2 80/1 /2

Gymn

10×3 deficit HSPU

Accessory

5×8-10 Z-DB Press

OlyWOD

Clean&Jerk

GymnWOD

Skill: Pistols

WOD: 5 Runden: 20 Pistols, 10 stricte SU, 10 Beatswings

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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