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171102 PB.Plan

WOD:

3 Rounds: 15 PCL, 15 Burpee-Boxjumps

PB.Plan

Kraft Arme

3×8-10 Sotspress,

3×8-10 Nackendrücken

Oly

Complex: 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 75/1 /3 80/1 /3

Gymn

10×3 deficit HSPU

Accessory

5×8-10 Z-DB Press

OlyWOD

Skill: Split Jerk 3-3-…

WOD: For time: 30 heavy SJ, every time you break do 10 strict PLU

GymnWOD

Skill: Handstand

WOD: 10 RFT: 30 DU/10 Shoulder Taps/10 fr walking lunges

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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