170517 PB.Plan

Active rest day powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170516 PB.Plan

A. SQSN 3×3 in einer guten Qualität, max: 75% 1RM (12min TC) B. OHS 3×3 in einer guten Qualität, max: 75% 1RM (12min TC) C. 1RM Ring PLU 10×4 Ring PLU Tempo 3231 3×10-15 Schöpfen D. Hero Josh 42-30-18 PLU 21-15-9 OHS (43/30) powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170515 PB.Plan

A. BSQ (12min TC) 75/5/2 80/5/2 85/3/2 90/3/2 B. 1RMDB Bench C. 10×4 Dips Tempo 3231 3×10-15 Pullovers 5min ME Hip Curls D. 4RFT: 50 DU 20 deficit Pushups auf KB 10m KB Front Rack Lunges powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170514 PB.Plan

Rest day powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170513 PB.Plan

A. 10×3 across FSQ Tempo 12X1 B. 5×10 across Push Press C. 5min ME HSPU strict Ziel: 30-50 (Scale up as needed) D. Core&Mind / 5RFT: 200m KB OH Run (einarmig, welchsel beliebeig) 30 Walking Lunges (KB Fronthold, einarmig) 30 KB Snatches (aus dem Hang) 20 Russian Twists (mit KB ohne Bodenkontakt) E. 4x ME […]

170512 PB.Plan

A. C&J: 3rep in einer guten Qualität TC:12min B. Thruster 70/5/5 75/5/5 TC: 10min C. CTB 10x 3 Tempo 1-2-X-1 D. Barbell-Rows 5x 10-12 incline Bizi auf Bank 3x 10-15 5min ME strict Sit-ups E. Hero Bulger / 10RFT: 150m Run 7 CTB 7 FSQ 60/40 7 HSPU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching […]

170511 PB.Plan

A. Deadlift (3RM) 70/5/2 75/5/2 80/3/2 85/3/2 TC:12min B. Bench (1RM) 50/3/10 Tempo 1-2-X-1 C. Klokov Press 5x 10-15 Nosebreaker DBs 3x 10-15 D. 12min EMOM: even: 20cal AB odd: 15 PS (24/16) powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170510 PB.Plan

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170509 PB.Plan

A. Snatch 3rep in einer guten Qualität TC:12min OHS: 3rep in einer guten Qualität TC:12min B. 1RM CTB proniert C. 5×4 Ring-Pullups Tempo 3-2-1-1 3x 10-15 Schöpfen 5x 2-3 Nordic Legcurls D. 5min ME MUS E. 10-9-8-7-6-5-4-3-2-1: SQSN (50/35), 200m run powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170508 PB.Plan

Die Reihenfolge, in der ihr die Übungen macht, kann variieren. A. BSQ (3RM) 70/5/5, 75/5/5 TC: 10min B. 1RM Bench C.   5 Rounds: 20 Pistols, 15 HSPU, 30DU D. Accessory: 5×4 Dips Tempo 3-2-1-1 3x 10-15 Pullovers 5min ME GHDSU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com