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171212 PB.Plan

WOD

5km Row/Finde ein heavy Turkish Get-up + 10 TGU ahap

PB.Plan

Kraft Beine

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

Kraft Arme

finde 2RM Chinups + 5x ME strict CTB

Oly

Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 80/2 85/2 90/1

Gymn

3xME Muscle-ups (90sec rest),

5×8-12 DB Bankziehen

Accessory

5×10 Glute Ham raises

Conditioning

4x250m row/2x(working Time)min rest

OlyWOD

Skill: Snatch

WOD:

GymnWOD

Skill: Ropeclimbs

WOD: 12min AMRAP: 2 Rope Climbs, 4 single legged DL, 8 HSPU (Ziel 6 Runden)

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Weightlifting: www.langhantelathletik.de

Nutrition: www.pr-your-life.de

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