Class Program 26.22

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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Da 0:00 a 10:00

1200 m run

50/38 cal air bike

Da 11:00 a 19:00

800 m run

40/30 cal air bike

Da 20:00 a 25:00

400 m run

30/22 cal air bike

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WEIGHTLIFTING

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SNATCH (martedì)

Muscle snatch + overhead squat

3 x (5+5) barbell

Tall snatch

3 x 3 barbell

Floating snatch pull + hang squat snatch

5 x (2+2) 65-70%

Floating snatch pull + squat snatch

5 x (1+2) 72%

Snatch pull

4 x 3 90%

Clean + front squat

4 x (1+3) 72%

CLEAN AND JERK (venerdì)

Tall clean

3 x 3 barbell

Jerk balance

3 x 5 barbell

Floating clean pull + hang squat clean + jerk

5 x (2+2+1) 65-70%

Floating clean pull + squat clean + jerk

5 x (1+2+1) 72%

Clean pull

4 x 3 95%

Clean + back squat

4 x (1+3) 72%

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GYMNASTIC

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Parte A

15 min di lavoro tecnico su

• muscle up

• kipping/butterfly pull up

• toes to bar

Parte B

15 min di lavoro tecnico su handstand walk / handstand

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STRENGTH

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Back squat

Back squat 2” bottom position

1 x 6 60%

1 x 6 70%

4 x 4 80%

Front squat

1 x 4 70%

1 x 4 75%

4 x 4 80%

3 depth jump after each set

Deadlift

1 x 5 50%

1 x 5 70%

1 x 3 75%

1 x 3 80%

8 x 2 83% recupero max 60-90” tra i set

Press

1 x 7 60%

1 x 7 70%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 1 95%

1 x 5 80%

1 x 3 85%

1 x 1 90%

1 x 1 95%

Find 1 RM

Bench press

4 x 6, buffer 2

Bent over row

4 x 6, buffer 2

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

Ogni 2 min x 6 set

max muscle up (minimo 2-3) / max strict pull up (minimo 6)

MARTEDì

For quality

60 ghd sit up

60 hollow v-up

MERCOLEDì

Front squat

1 x 4 70%

1 x 4 75%

4 x 4 80%

3 depth jump after each set

GIOVEDì

Snatch pull

4 x 3 90%

2 x 3 100%

VENERDì

Bench press

4 x 6, buffer 2

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LUNEDì

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STRENGTH

ogni 2'30" x 4 set

10 back squat 60-70% (da rack)

SKILL

ogni 2' x 5 set

10 back squat con 3" eccentrica a carico tecnico (da rack)

CONDITIONING

For time:

3 round

30-25-20 wall ball

15 m medball bear hug walking lunge (7,5 mt + 7,5 mt)

30-25-20 medball sit up

15 m medball bear hug walking lunge (7,5 mt + 7,5 mt)

Time cap: 13'

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MARTEDì

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STRENGTH

ogni 1'30" x 7 set

rx: 3 strict (weighted) ring dip

sc: 5 parallel / box dip

CONDITIONING

For time:

4 round

400 m run

10dx/10sx kettlebell hang snatch 24/16

15 push up

Time cap: 16'

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MERCOLEDì

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CONDITIONING

TEAM WOD

24' AMRAP (I go you go)

1200/1000 m row

90/75 burpee over the rower

60/50 deadlift

30/25 power clean

Rx: 70/50

Intermediate, Master +45: 60/40

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GIOVEDì

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STRENGTH

ogni 1'30" x 7 set

3-3-2-2-1-1-1 power snatch con 2" stop sopra al ginocchio (carico a salire 60-80% 1 rm power snatch)

SKILL

ogni 1'30" x 7 set

2 power snatch con 2" stop sopra al ginocchio + 3 power snatch (carico tecnico)

CONDITIONING

For time:

3 round

10 strict handstand push up

3 power snatch

150 double under

3 round

5 wall walk

3 power snatch

Rx: 70/50

Intermediate, Master +45: 60/40 - Kipping handstand push up - 100 double under

Time cap: 13’

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VENERDì

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GYMNASTIC STRENGTH

Più di 10 strict pull up:

ogni 1'30" x 5 set

7 strict pull up (weighted)

Meno di 10 strict pull up:

8' EMOM

1/3 strict pull up

0-1 strict pull up:

8' EMOM

1/3 pull up in negativa

CONDITIONING

1' on - 1' off x 9 set

15 box jump over

max chest to bar

SC: 10 box jump over - pull up

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SABATO

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STRENGTH

ogni 1'30" x 7 set

2 jerk any style con 2" di pausa nel caricamento (da rack) - Carico a salire

SKILL

11' EMOM

1 power clean + 2 push jerk con 2" pausa in ricezione - Carico tecnico

CONDITIONING

13' AMRAP

Ladder up +3

3+3 toes to bar

3+3 jerk

Rx: 60/40

Intermediate, Master +45: 60/40 - ladder up + 1

Scaled 1: 50/35 - ladder up + 1