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171031 PB.Plan

WOD:

5 Rounds: 10 MUS, 15 Power-Swings (40/32)

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 75/5 80/5 85/5 90/5 95/5

Kraft Arme

5×7 Chinups

Oly

Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 75/1 /2 80/1 /2

Gymn

5×8-12 DB Bankziehen

Accessory

3×10-20 Spine-Extensions

Conditioning

10min EMOM: 20sec ME cal Bike

OlyWOD

Snatch

GymnWOD

Skill: Bar-MUS

WOD: 10′ Amrap: 1 BMus, 10 PS, 2 BMUS, 10 PS, etc.

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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