01.12.16 PB.Plan
A: Zusatz-Übung Oly Sntachbalance (1RM SN) 2×3 @ 85% 2×3 @ 90% 1×3 @ 95% B: Basic-Übung Oly FSQ (3RM): 2×3 @ 85% 2×3 @ 90% 1×3 @ 95% Pushpress (1RM PP): 2×2 @ 80% 2×2 @ 85% 1×2 @ 90% Finde 4RM Dip am Barren C: WOD 3 Rounds: 100 […]
30.11.16 PB.Plan
Rest Day! Do some active recovery, no intensity no new movements 15-20min of row, run, swim, bike. powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
29.11.16 PB.Plan
A: Basis-Übungen Oly hHSQCL with 3sec pausing in the bottom position: (1RM CJ) 1×2 @ 65% 2×2 @ 70% 1×2 @ 75% SQCL+J: (1RM CJ) 1×2 @ 80% 1×2 @ 85% 1×2 @ 90% 2×1 @ 95% 1×1 @ 100% 1×1 @ 105% B: BSQ (vom 3RM) 2×3 @ 85% 2×3 @ 90% […]
28.11.16 PB.Plan
A: Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 1×2 @ 65% 2×2 @ 70% 1×2 @ 75% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×2 @ 80% 1×2 @ 85% 1×2 @ 90% 1×2 @ 95% 1×1 @ 100% 1×1 @ 105% […]
27.11.16 PB.Plan
Rest Day – Go out have fun! powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
26.11.16 PB.Plan
A: Press: 4×10 Double KB Z-Press (wähle Gewicht so, dass alle Sätze ub gehen) B: Snatch-Pull (1RM SN) 2×3 @ 90% 1×3 @ 95% 1×3 @ 100% 1×3 @ 105% 1×3 @ 110% Thruster (3RM Thruster) 2×3 @ 85% 2×3 @ 90% 1×3 @ 95% Core WOD 4 Rounds: 10 Rollouts 10 […]
25.11.16 PB.Plan
A: Basic Oly SQCL (1RM CL) 1×2 @ 85% 2×2 @ 90% 1×2 @ 95% 2×1 @ 100% 1×1 @ 105% Jerk (1RM CJ) 1×2 @ 85% 2×2 @ 90% 1×2 @ 95% 2×1 @ 100% 1×1 @ 105% B: Zusatz-Übungen Oly Deadlift (3RM) kein Dropping, alles Touch-and-go 2×3 @ 85% 2×3 @ […]
24.11.16 PB.Plan
A: Zusatz-Übung Oly Sntachbalance (1RM SN) 1×3 @ 85% 2×3 @ 90% 1×3 @ 95% 1×3 @ 100% B: Basic-Übung Oly FSQ (3RM): 1×3 @ 85% 1×3 @ 90% 1×3 @ 95% 1×3 @ 100% 1×3 @ 105% Pushpress (1RM PP): 2×2 @ 85% 2×2 @ 90% 2×2 @ 95% Finde 2RM […]
23.11.16 PB.Plan
A: Basis-Übungen Oly hHSQCL with 3sec pausing in the bottom position: (1RM CJ) 1×2 @ 65% 1×2 @ 70% 1×2 @ 75% 1×2 @ 80% 2×1 @ 85% SQCL+J: (1RM CJ) 1×2 @ 75% 2×2 @ 80% 1×2 @ 85% 1×2 @ 90% 1×2 @ 95% 1×1 @ 100% B: BSQ (vom […]
22.11.16 PB.Plan
Rest Day! Do some active recovery, no intensity no new movements 15-20min of row, run, swim, bike. powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com