Class Program 26.21

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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Ogni 3' x 5 round

30/24 cal row + max burpee over the row

Poi subito...

Ogni 3' x 5 round

24/18 cal air bike + max burpee facing the lane (con ritorno, non over)

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WEIGHTLIFTING

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Clean & Jerk (martedì)

Split jerk footwork

2 x 10 pvc

Btn push press clean gip

3 x 5 barbell

Tall jerk

2 x 4 barbell

Hang power clean + push press + jerk

4 x 2+1+1 75%

Hang squat clean + jerk

4 x 2+1 85%

Muscle clean + press

3 x 3+3 60%

Hip clean pull

4 x 4 90%

Snatch (venerdì)

Dip snatch

2 x 3 barbell

Hip snatch

2 x 3 barbell

High hang squat snatch

5 x 2 75%

Power snatch + hang squat snatch

4 x 1+2 80%

Floating hang snatch pull

4 x 3 100%

Snatch deadlift

4 x 3 110%

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GYMNASTIC

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Parte A

15 min di lavoro su:

Muscle up / chest to bar / pull up

Parte B

15 min di lavoro su:

handstand walk

Oppure, per chi non si fosse allenato lunedì...

In 10', 5 set

Rx:

5 strict handstand push up + 10 kipping handstand push up unbroken

Intermediate, Master +45:

2 strict handstand push up + 7 kipping handstand push up unbroken

Scaled:

5/10 kipping handstand push up unbroken

Rookie:

pratica handstand

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STRENGTH

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Back squat

Back squat 2” bottom position

1 x 5 60%

1 x 5 70%

6 x 3 80%

kb sumo jump

4 x 6-8

Front squat

Front squat 3010 tempo

3 x 3 60%

Front squat

1 x 4 70%

5 x 5 75%

3 depth jump after each set

Deadlift

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

10 x 3 80% recupero max 60-90” tra i set

emom 10’

A 12 heavy swing

B 6 romanian dl 65-70% deadlift

Press

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 7 75%

1 x 5 85%

1 x 3 90%

1 x 1 95%

Bench press

4 x 8, buffer 1

Bent over row

4 x 8, buffer 1

CLASS PLUS OF THE WEEK

ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:

lunedì - venerdì dalle 18:30 alle 20:30

Sabato dalle 10:00 alle 13:00

LUNEDì

15 min di lavoro su:

Muscle up / chest to bar / pull up

Accumulare ripetizioni lavorando sulla tecnica.

MARTEDì

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

10 x 3 80% recupero max 60-90” tra i set

MERCOLEDì

Overhead squat

4 x 4, buffer 2

GIOVEDì

Bent over row

4 x 8, buffer 1

VENERDì

Ghd hip extension

5 x 10-15, con sovraccarico se necessario

rest 90"

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LUNEDì

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GYMNASTICS

In 10', 5 set

Rx:

5 strict handstand push up + 10 kipping handstand push up unbroken

Intermediate, Master +45:

2 strict handstand push up + 7 kipping handstand push up unbroken

Scaled:

5/10 kipping handstand push up unbroken

Rookie:

pratica handstand

CONDITIONING

15' AMRAP

5 x [1 wall walk + 1 wall facing handstand push up]

10 alt dumbbell devil press

20 dumbbell box step up

Rx: 25/17,5

Intermediate, Master +45: 5 wall walk - 5 kipping handstand push up - 22,5/15

Scaled: 5 wall walk - 5+5 one arm db seated press - 15/10

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MARTEDì

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CONDITIONING

For time:

800m run

30 toes to bar

30 wall ball

800m run

20 toes to bar

20 wall ball

800m run

10 toes to bar

10 wall ball

Time cap: 22'

Scaled: 600m run

CORE

6' AMRAP

20 mb russian sit up

20 mb russian twist

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MERCOLEDì

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STRENGTH

Ogni 1'30" x 6 set

3-3-2-2-1-1 hang power snatch (carico a salire)

SKILL

ogni 1'30" x 6 set

5 hang power snatch (carico tecnico)

CONDITIONING

3 rounds for time

21 hang power snatch

15 chest to bar

9 overhead squat

Time cap: 12'

Rx: 40/30

Intermediate: 40/30 - pull up

Scaled 1, Master +45: 35/25 - pull up

Scaled 2: <35/25 - banded pull up

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GIOVEDì

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STRENGTH

ogni 2' x 6 set

1 front squat con 2" pausa in buca + 3 front squat 70-75% (da rack)

SKILL

ogni 2' x 6 set

1 power clean + 5 front squat con 2" pausa in buca (carico tecnico)

CONDITIONING

TEAM WOD

12' AMRAP - ladder up + 1

A: 3+1 power clean + 3+1 front squat

B: 2kb front rack hold

* cambio obbligatorio ad ogni round

* team a 3: A e B lavorano sempre sincro e danno il cambio a C

Rx: 60/40 - 24/16

Intermediate, Master +45: 50/35 - 24/16

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VENERDì

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CONDITIONING

2'30" on - 2'30" off x 6 set, alternando tra A e B

A:

21/16 cal row

10 burpee over the dumbbell

max alt dumbbell hang clean & jerk

B:

18/14 cal air bike

10 burpee over the dumbbell

max alt dumbbell snatch

Rx: 25/17,5

Intermediate, Master +45: 22,5/15

Scaled: 18/14 cal row - 15/12 cal bike - 7 botdb - 15/10

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SABATO

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CONDITIONING

10 rounds for time:

5 strict pull up

10 kettlebell swing 32/24

15 v-up

Time cap 20'

Intermediate, Master +45: 24/16

Scaled 1: kipping pull up - 24/16

Scaled 2: kipping pull up - 16/12

BODY ARMOR

in 6' accumula 60 push up