Class Program 26.3

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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7 round (27 min)

3 min on, 1 min off

15 burpee

max cal row

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WEIGHTLIFTING

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Snatch

Sots press + overhead squat + snatch balance

4 x (3+3+3) EB

Power snatch + snatch balance

3 x (1+3) 75%

Squat Snatch

5 x 1 90%

Snatch deadlift

3 x 3 110%

Press behind the neck

4 x 6, buffer 1

Clean & Jerk

Power clean + jerk + bb squat jump

3 x (3+3+3) EB

Squat clean + jerk drive + rebound jerk

3 x (1+1+2) 80%

Clean and jerk

3 x (1+1) 85-90%

Weighted squat jump (bb)

3 x 8

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GYMNASTIC

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Parte A

15 min di lavoro tecnico su

• muscle up

• kipping/butterfly pull up

Parte B

Per chi ha un max ub maggiore di 20...

ogni 90” x 8

max ub pull up

Per chi ha un max ub inferiore a 20...

12 min emom

max ub pull up

Per chi ha fatto nella prima parte il lavoro tecnico su pull up...

ogni 90” x 8

6 eccentric pull up

6 heavy ring row

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STRENGTH

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Front squat

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 1 85%

1 x 1 90%

2 x 1 95%

Front squat 3110 tempo

3 x 3 80%

Deadlift

ogni 90” x 4 80%

1° - 1 deadlift

2° - 2 deadlift

3° - 3 deadlift

4° - 4 deadlift

ogni 90” x 4 85%

1° - 1 deadlift

2° - 2 deadlift

3° - 3 deadlift

4° - 4 deadlift

Press

ogni 90” x 5 70%

1° - 1 Press

2° - 2 Press

3° - 3 Press

4° - 4 press

5° - 5 press

ogni 90” x 4 75-80%

1° - 1 Press

2° - 2 Press

3° - 3 Press

4° - 4 press

5° - 5 press

Banded cuban press

5 x 8 buffer 1

Floor press

5 x 6-7, buffer 0

CLASS PLUS OF THE WEEK

LUNEDì

3 round

2 min on, 1 min off

max cal air bike

MARTEDì

10 min emom

1 weighted strict pull up

MERCOLEDì

Deadlift ladder

every 90” x 4 80%

1° - 1 deadlift

2° - 2 deadlift

3° - 3 deadlift

4° - 4 deadlift

every 90” x 4 85%

1° - 1 deadlift

2° - 2 deadlift

3° - 3 deadlift

4° - 4 deadlift

GIOVEDì

Front squat

1 x 6 70%

1 x 4 75%

1 x 2 80%

1 x 1 85%

1 x 1 90%

2 x 1 95%

VENERDì

Push jerk

10-10-8-8-6-6 ripetizioni, carico a salire

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LUNEDì

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STRENGTH (no score)

ogni 4 min x 6 (24 min)

3-3 cluster set* back squat 80%

directly into …

10 broad jump, massima distanza

directly into …

max kettlebell sumo row 2x24/2x16 (minimo 6 rep)

*cluster set = 3 rep di back squat 20"- 30" rest poi altre 3 rep

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MARTEDì

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CONDITIONING

24 min emom

• max unbroken handstand push up

• max unbroken hang power clean 60/40

• 15/12 cal row (50” on, 10” off)

Intermediate, Master +45 - 50/35

Scaled 1 - 50/35, hpc e hspu regolari ma entrambi non ub

Scaled 2 - <50/35, unbroken double dumbbell press

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MERCOLEDì

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STRENGTH

In 12 min

2 set con carico a salire

1 power snatch + 1 hang power snatch + 4 overhead reverse lunge

Poi…

Trovare 1RM di hang power snatch

SKILL

In 12 min

8 set

1 hang high pull + 1 hang power snatch + 1 power snatch + 2 overhead lunge

CONDITIONING

11 min amrap

5 power snatch

10 overhead reverse lunge 40/30

15 box jump

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GIOVEDì

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GYMNASTIC

6 min emom, 3-6 ripetizioni di una delle seguenti skill:

• ball up

• strict toes to bar

• half strict toes to bar

CONDITIONING

For time:

4 round

14 toes to bar

18 kettlebell swing 32/24

22 wall ball

1 min rest

Time cap: 19 min

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VENERDì

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CONDITIONING

For time:

21-15-9 deadlift 100/70

21 push up

42 double under

Time cap: 9 min

STRENGTH & CORE

15 min emom

• 2 tempo deadlift 505

• max time reverse plank

• max time down & up plank

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SABATO

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CONDITIONING

8 min amrap

12/8 bar muscle up, I go you go

24/16 synchro burpee over the bar

1 min rest

8 min amrap

12/ 8 bar muscle up, I go you go

24/16 push press 50/35, I go you go

1 min rest

8 min amrap

cal air bike, I go you go

Score: A /B/C

Rx - i muscle up possono essere sostituiti in pull up in rapporto 1:4

Intermediate, Master +45 - 50/35

Scaled - pull up in rapporto 1:3