17.10.16 PB.Plan
A: Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 1×3 @ 60% 2×3 @ 65% 1×3 @ 70% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×3 @ 75% 2×3 @ 80% 1×3 @ 85% Zusatz-Übung Oly Clean-Pull (1RM SQCL) 1×4 @ 75% […]
16.10.16 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
15.10.16 PB.Plan
A: Press: Finde ein 9RM B: Snatch-Pull (1RM SN) 2×4 @ 70% 2×4 @ 75% 1×4 @ 80% Thruster (3RM Thruster) 2×6 @ 75% 2×6 @ 80% 1×6 @ 85% Core WOD 10min AMRAP 10 Russian Twists (25/15) 30m Atlasstone Fronthold carry (60/40) 10 Atlasstone Squats C: Grundlagenausdauer 40min Running (Tempo: […]
14.10.16 PB.Plan
A: Basic Oly SQCL (1RM CL) 2×3 @ 75% 2×3 @ 80% 1×3 @ 85% Jerk (1RM CJ) 2×3 @ 75% 2×3 @ 80% 1×3 @ 85% B: Zusatz-Übungen Oly Deadlift (3RM) kein Dropping, alles Touch-and-go 1×3 @ 75% 2×3 @ 80% 2×3 @ 85% 1×3 @ 90% C: Basic Gymn 10min […]
13.10.16 PB.Plan
A: Zusatz-Übung Oly Sntachbalance (1RM SN) 1×3 @ 70% 2×3 @ 75% 2×3 @ 80% B: Basic-Übung Oly FSQ (3RM): 1×6 @ 65% 2×6 @ 70% 2×6 @ 75% 1×6 @ 80% C: Basic Übung DB Bench Press: Finde ein 2RM/5RM Pushpress (1RM Jerk): 1×4 @ 70% 2×4 @ 75% 2×3 @ […]
12.10.16 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
11.10.16 PB.Plan (Competition)
A: Basis-Übungen Oly hHSQCL with 3sec pausing in the bottom position: (1RM CJ) 1×3 @ 55% 2×3 @ 60% 1×3 @ 65% SQCL+J: (1RM CJ) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% B: BSQ (vom 3RM) 1×6 @ 75% 2×6 @ 80% 2×6 @ 85% 1×6 @ 90% C: Basis-Übung […]
10.10.16 – Competition
Basis-Übungen Oly Reihenfolge beachten! hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) (1RM SN) 1×3 @ 55% 2×3 @ 60% 1×3 @ 65% Squat Snatch (kein touch and go am Boden) (1RM SQSN) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% Zusatz-Übung Oly Clean-Pull (1RM SQCL) 2×4 @ 70% 2×4 […]
09.10.16 – Competition
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
08.10.16 – Competition
A: Press: Finde ein 8RM B: Core WOD 5 Rounds of: 10 Hip-Curls pro Bein (halte die Hollow-Position ohne das angezogene Knie mit den Händen festzuhalten!) 10 Seitstütz-Crunches pro Seite (wenn möglich, hebe das obere Bein die ganze Zeit ab, mit Kettlebell auf der Hüfte) 10 Rollouts (Fokus auf Hollow-Position!!) Snatch-Pull (1RM […]