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171130 PB.Plan

WOD

OPEN Workout 12.3

AMRAP 18 minutes of: 15 Box jumps, 12 Push press 50/35kg, 9 Toes-to-bar

PB.Plan  

Kraft Arme

5×8-10 DB Bench

Oly

Complex 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 77/1 82/2 87/2 92/1

Gymn

10×3 TEMPO deficit HSPU: 12X1

Accessory

3×8-10 Nackendrücken,

3×8-10 Sotspress

OlyWOD

Skill: 2 HCLPull – 1 SQCL

WOD: 12min AMRAP: 3 SQCL 6 strict CTB

GymnWOD

Skill: HSPU

WOD: 18 min AMRAP: 10 KB C+J, 10 HSPU, 10 PLU (Ziel: 6 Runden)

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Weightlifting: www.langhantelathletik.de

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