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171114 PB.Plan

WOD

Open Workout 14.3:

MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch

PB.Plan

Kraft Beine

DL ohne Bodenkontakt (% von 3RM) 80/5 85/5 /2 90/5 95/5

Kraft Arme

8×3 Chinups

Oly

Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 72/2 77/2 /2 82/2 /2 87/2

Gymn

5×8-12 DB Bankziehen

Accessory

3×10-20 GHD Hip-Extensions

Conditioning

10min EMOM: 30sec ME cal AB

OlyWOD

Skill: PSN 3-3-…

WOD: 5-10-15-20 Burpee PLU, WB, PSN

GymnWOD

Skill: RMUS

WOD: 5 Runden: 7 MUS/21 Burpees (16min tc)

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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