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171128 PB.Plan

WOD

GTD 17.4: 10 Rounds of 2 Rope-climbs, 6 HSPU, 4 DL

PB.Plan

Kraft Beine

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

Kraft Arme

finde 3RM Chinups + 5x ME strict CTB

Oly

Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 77/1 82/2 87/2 92/2

Gymn

3xME Muscle-ups (90sec rest),

5×8-12 DB Bankziehen

Accessory

5×10 Glute Ham raises

Conditioning

6x30sec ME cal row/60sec rest

OlyWOD

Skill: Snatch Bear Complex: PSN-OHS-SQSN-OHS-SN Balance-OHS

WOD: 10min AMRAP: Complex for max weight

GymnWOD

Skill: PLU

WOD: 5 Runden: 200m Row, ME PLU (Score: PLU; TC: 17 min)

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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