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171106 PB.Plan

WOD:

Open Workout 15.5

27-21-15-9 reps for time of: Row (calories), Thrusters Men use 95 lb. Women use 65 lb.

PB.Plan

Kraft Beine

FSQ (% von 3RM) 80/5 /2 85/5 90/5 95/5

Kraft Arme

10×8-12 strict def. HSPU

Oly

Complex: 2xPJ+1xSJ (% von 1RM CJ) 77/1 /2 82/1 /2 87/1

Gymn

7×5 Dips

Accessory

5×3-5 Dragonflys

powered by:

Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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