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Competition

170819 PB.Plan

WOD: For Time: 1200m run, 80 Powerswings (32/24), 800m run (32/24), 80 KB PP, 600m run, 80 Burpees, 400m run, 80 strict HSPU PB.Plan Kraft Beine FSQ: 75/5/5 (von 3RM ausgehend) Kraft Arme Benchpress 10-10-10-10-10 Gymn 10×5 strict def. HSPU Conditioning 20x100m Sprint (60sec rest) powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170817 PB.Plan

WOD: Teams of 2: 5 Rounds of 40cal row, 40 Dips, 40 TTB PB.Plan Kraft Beine DL: 70/5 /5 (von 3RM ausgehend) Kraft Arme 5×8-10 Nackendrücken, DB Benchpress 5×10 Oly finde ein 1RM SJ Gymn 10×2-3 deficit HSPU Accessory 5×10-15 seated Spine-Extensions OlyWOD Clean&Jerk GymnWOD Handstand powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170815 PB.Plan

WOD: 8 Rounds: 10 CTB, 10 KB Snatches (32/24) PB.Plan Kraft Beine OHS: 75/3/5 paused (von 3RM ausgehend) Kraft Arme 10×1 Pegboard (ahap) Oly finde 1 RM PSN Gymn 5×8-12 weighted PLU Chinups Accessory 5min ME GHDSU Conditioning 8x45sec max AB/90sec rest OlyWOD Sn GymnWOD BarMUS powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170814 PB.Plan

WOD: 3 Rounds: 600m Run, 30 HSPU, 30 Wallballs (heavy) PB.Plan Kraft Beine BSQ: 70/5 /5 (von 3RM ausgehend) Kraft Arme Press 10×3 Oly finde 1RM PCL Gymn 5×8-12 Dips am Barren Accessory 3×10 Glute-Hamraises powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170812 PB.Plan

WOD: Regionals Chipper: 50reps each: cal row, Boxovers, DL (80/60), WB, Dips, WB, DL, Boxovers, cal row (TC eigentlich 22min aber heute 30min) PB.Plan Kraft Beine FSQ: 75/10 /2 80/10 /2 85/10/2 (von 3RM ausgehend) Kraft Arme Benchpress 10-10-10-10-10 Oly Snatchpull: 85/3 90/3/2 95/3 100/2/2 (von 1RM Sn ausgehend) Gymn 10×5 strict def. HSPU Conditioning …

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170811 PB.Plan

WOD: Rahoi: 12min AMRAP: 12 Boxjumps, 6 Thrustes (43/30), 6 Barfacing Burpees PB.Plan Kraft Beine Thrusters: 75/4 /2 80/4 /2 85/4/2 (von 3RM ausgehend) Kraft Arme 7xME strict MUS Oly Sn: 80/3 85/3/2 90/3 95/2 (von 1RM Sn ausgehend) Gymn 5xME legless RC 90sec rest Accessory 5×10 weighted GHDSU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & …

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170810 PB.Plan

WOD: 25-20-15-10-5: KB CJ in total (32/24), PU PB.Plan Kraft Beine DL: 75/10 /1 80/10 /2 85/10/2 (von 3RM ausgehend) Kraft Arme 5×8-10 Nackendrücken 5×10 DB Benchpress Oly 5×3 Split-Jerk heavy Gymn 10×2-3 deficit HSPU OlyWOD Clean&Jerk powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com