160503 – Competition

A: Complex: 1x FSQ+Jerk 1×3 @ 65% (1RM CJ) 2×3 @ 70% 2×3 @ 75% 1×3 @ 80%     Snatchpull 1×4 @ 70% (1RM SN) 2×4 @ 75% 2×4 @ 80% 1×4 @ 85%   B: 6min EMOM: 20sec shoulder touches in Handstand   C: 5 Rounds of 1x Complex ub (30-40% of 1RM […]

160502 – Competition

A: hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) 2×3 @ 50% (1RM SN) 2×3 @ 55% 2×3 @ 60%   Split-Jerk 1×4 @ 65% (1RM Jerk) 2×4 @ 70% 2×4 @ 75% 1×4 @ 80%   BSQ 1×8 @ 70% (3RM BSQ) 2×8 @ 75% 2×7 @ 80% 1×6 @ 85%   […]

160501 – 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  

160430 – Competition

A: hHSQCL with 3sec pausing in the bottom position: 1×5 @ 45% (1RM CJ) 2×5 @ 50% 2×5 @ 55% 1×5 @ 60%   FSQ 1×8 @ 65% (3RM FSQ) 2×8 @ 70% 2×6 @ 75% 1×6 @ 80%   B: Core WOD: 4 Rounds of 10 side plank hipraise 10 abwheels 10 Spine-extensions   […]

160429 – Competition

A: Snatch with 2sec pause in the bottom of the squat: 1×5 @ 60% (1RM SN) 2×5 @ 65% 2×4 @ 70% 1×4 @ 75%   SQCL+J with 3sec pause in the catching of the Jerk: 1×4 @ 60% (1RM CJ) 2×4 @ 65% 2×4 @ 70% 1×4 @ 75%   Cleanpull 1×5 @ 65% […]

160428 – Competition

A: Complex: SQCL+FSQ 1×5 @ 60% (1RM CJ) 2×5 @ 65% 2×5 @ 70% 1×4 @ 75%   Pushpress 1×5 @ 55% (1RM Jerk) 2×5 @ 60% 2×5 @ 65% 1×4 @ 70%   B: Find a max reps Ring-Muscle-up ub   C: Benchmark Girl “Fran” 21-15-9 Thrusters PLU   D: Cool-down: 5min Couchstretch   […]

160427 – 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

160426 – Competition

A: Complex: 1x FSQ+Jerk 1×4 @ 60% (1RM CJ) 2×4 @ 65% 2×4 @ 70% 1×3 @ 75%     Snatchpull 1×5 @ 65% (1RM SN) 2×5 @ 70% 2×5 @ 75% 1×4 @ 80%   B: 6min E2MOM: 1min HS-Hold against wall   C: 21-15-9 Strict Ring-Dips Strict PLU GHD Hyperextensions D: Cool-down: 5min […]

160425 – Competition

A: hHSQSN: Tempo: X-3-1-1 (with 3sec pausing in the bottom position) 2×5 @ 50% (1RM SN) 2×5 @ 55% 2×5 @ 60%   Split-Jerk 1×5 @ 60% (1RM Jerk) 2×5 @ 65% 2×5 @ 70% 1×4 @ 75%   BSQ 1×10 @ 65% (3RM BSQ) 2×10 @ 70% 2×8 @ 75% 1×8 @ 80%   […]

160424 – 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