160513 – Competition
A: Snatch with 2sec pause in the bottom of the squat: 1×3 @ 60% (1RM SN) 2×3 @ 65% 2×3 @ 70% 1×3 @ 75% SQCL+J with 3sec pause in the catching of the Jerk: 1×3 @ 60% (1RM CJ) 2×3 @ 65% 2×3 @ 70% 1×3 @ 75% Cleanpull 1×3 @ 75% […]
160512 – Competition
A: Complex: SQCL+FSQ 1×3 @ 65% (1RM CJ) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% 1×3 @ 85% Pushpress 1×4 @ 55% (1RM Jerk) 2×4 @ 60% 2×4 @ 65% 1×4 @ 70% B: Find a 1RM Dips (no ring dips) C: 21-15-9-6-3 Kettlebell SDLHP (40/32) HSPU D: Cool-down: […]
160511 – Competition
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
160510 – Competition
A: Complex: FSQ+Jerk 1×3 @ 65% (1RM CJ) 1×3 @ 70% 2×3 @ 75% 1×3 @ 80% 1×3 @ 85% Snatchpull 1×4 @ 70% (1RM SN) 2×4 @ 75% 2×4 @ 80% B: Find a 1RM weighted PLU C: 10 Rounds of: 7 Towel Pullups 10 Hip-Extensions 10 Pistols D: Cool-down: […]
160509 – Competition
A: hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) 1×3 @ 50% (1RM SN) 2×3 @ 55% 2×3 @ 60% 1×3 @ 65% Split-Jerk 1×3 @ 70% (1RM Jerk) 2×3 @ 75% 2×3 @ 80% 1×3 @ 85% BSQ 1×6 @ 70% (3RM BSQ) 1×6 @ 75% 2×6 @ 80% 1×6 […]
160508 – 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
160507 – Competition
A: hHSQCL with 3sec pausing in the bottom position: 2×3 @ 45% (1RM CJ) 2×3 @ 50% 2×3 @ 55% FSQ 1×4 @ 70% (3RM FSQ) 2×4 @ 75% 2×4 @ 80% 1×4 @ 85% B: Core WOD: 4 Rounds of 10 side plank hipraise 10 Rainbows 10 Spine-extensions C 4 Rounds […]
160506 – Competition
A: Snatch with 2sec pause in the bottom of the squat: 1×4 @ 60% (1RM SN) 1×4 @ 65% 2×4 @ 70% 1×4 @ 75% 1×4 @ 80% SQCL+J with 3sec pause in the catching of the Jerk: 1×3 @ 60% (1RM CJ) 1×3 @ 65% 2×3 @ 70% 1×3 @ 75% 1×3 @ […]
160505 – Competition
Complex: SQCL+FSQ 1×3 @ 65% (1RM CJ) 2×3 @ 70% 2×3 @ 75% 1×3 @ 80% Pushpress 2×4 @ 55% (1RM Jerk) 2×4 @ 60% 1×4 @ 65% B: 10min EMOM: 2-3 straight legged Muscle-ups C: 30-20-10 GHD-Sit-ups Dips (no ring Dips) Hollow-rocks Diamond Slamball Pushups D: Cool-down: 5min Couchstretch […]
160504 – Competition
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