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Class Program 26.32
Aggiornamento: 9 set
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
5 x (4'30'' on / 1'30'' off)
400 m run
15 burpee over the line
Max cal air bike
WEIGHTLIFTING
Snatch (martedì)
Snatch Balance + Overhead Squat
2×(3+3) BB
Hang Squat Snatch + Overhead Squat
5×(3+1) 72%
Hang Power Snatch
3×3 70-72%
Push Press Behind the Neck
3×5 72%
Snatch Pull
3×5 90%
Clean and Jerk (venerdì)
Tall Clean + Front Squat
2×(3+3) bilanciere scarico
Hang Power Clean + Front Squat
5×(3+1) 72%
Hang Power Clean + Power Jerk
3×(2+2) 70-72%
Push Press
3×5 72%
Clean Pull
3×5 90%
GYMNASTIC
PRIMA PARTE
Opzione 1
6 set
5-7 dip (ring/parallel, kipping/strict)
5-7 strict toes to bar / 10-15 ghd sit up (per chi non si allena domani)
Opzione 2
Per chi non si fosse allenato ieri
15 di lavoro su muscle up
SECONDA PARTE
Opzione 1
15 di lavoro su handstand walk
Opzione 2
per chi non si allena domani
10 set
2 handstand push up (strict/kipping)
STRENGTH
Back squat
Cossack squat (warm up)
3 x 4/4
Back squat
1 x 6 60%
1 x 6 70%
5 x 6 75%
Back squat 3030 tempo (3” eccentrica - 3” concentrica)
2 x 4 70%
Front squat
1 x 5 60%
1 x 5 70%
________
3 onde...
1 x 3 80%
1 x 2 85%
1 x 1 90%
________
Deadlift
one leg kb RDL
3 x 5/5 warm up
Deadlift
1 x 5 70%
4 x 5 80%
Deadlift 4cm deficit
3 x 3 75%
Press
kb bottom up press
3 x 5/5 buffer 2
Shoulder Press
1 x 6 50%
1 x 6 60%
1 x 4 70%
5 x 4 90% mav4 week 1
banded cuban press
4 x 8-10 buffer 0
Body Armor
5 x 8 buffer 2
dumbbell bridge floor press
5 x 8 buffer 1
4 x 8-10 buffer 0
dumbbell french press
4 x 8-10 buffer 0
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
Hang Squat Snatch + Overhead Squat
5×(3+1) 72%
MARTEDì
5 x 8 buffer 2
MERCOLEDì
dumbbell bridge floor press
5 x 8 buffer 1
GIOVEDì
10' EMOM
3-5 strict toes to bar
VENERDì
Deadlift 4cm deficit
5 x 3 75%
LUNEDì
CONDITIONING
For time:
40 wall ball
40 box jump over
40 toes to bar
40 burpee target
2' rest
40 burpee target
40 toes to bar
40 box jump over
40 wall ball
Time cap: 18’
Intermediate, Master +45: 30 toes to bar
Scaled: 30 rep per tutti movimenti
CORE
6' EMOM
10” box L sit hold
MARTEDì
STRENGTH
ogni 2' x 5 set
6-4-2-2-2 Front squat (da rack)
Carico a salire
SKILL
10' EMOM
3 Front squat con 2" pausa in buca (da terra)
Carico tecnico
CONDITIONING
For time:
15-12-9-6-3 ripetizioni di
deadlift
pull up
front squat
pull up
Time cap: 12'
Rx: 70/50
Intermediate, Master +45: 60/40
Scaled: Fissi 6 pull up
MERCOLEDì
CONDITIONING
2 on, 1 off x 6 set (2 round, 18 min)
36/30 cal row
30/24 cal air bike
amrap 5 shuttle run (1 rep = 5m + 5m) + 10 kettlebell swing
Rx: 24/16
Scaled: 30/24 cal row - 24/18 cal air bike
Score: rep amrap meno cal perse
CORE
9' EMOM
20" hollow hold
30" plank dx
30" plank sx
GIOVEDì
GYMNASTIC
In 10'
6 set
3 strict (deficit) handstand push up
SKILL
10' di pratica su
handstand push up
CONDITIONING
12’ AMRAP
20 handstand push up
12 alt. dumbbell snatch
20 V-up
Rx: 25/17,5
Intermediate, Master +45: 15 hspu - 22,5/15
Scaled: 20 db crush grip seated press - 15/10 power snatch - alt v-up
VENERDì
STRENGTH
ogni 1'30" x 6 set
1 high pull + 1 low hang power clean + 1 hang power clean
Carico a salire
SKILL
9' EMOM
1 high pull 2" pausa sopra le ginocchia + 2 power clean
carico tecnico
CONDITIONING
For time:
3 round
30 double under
5 power clean
5 bar muscle up
poi
90 double under
15 power clean
15 bar muscle up
Time cap: 15'
Rx: 70/50
Intermediate, Master +45: 3-9 bar muscle up - 60/40
Scaled: 50-150 single under - chest to bar / pull up
SABATO
STRENGTH
ogni 1'30" x 6 set
5 push press (da rack)
carico fisso
CONDITIONING
Team wod *
13' AMRAP
200 m run relay mode (each)
9, 12, 15.... snatch, I go you go (ladder up +3)
Rx: 60/40
Intermediate, Master +45: 50/35
Team a 3: A e B sempre in sincro (corsa insieme) in I go you go con C sempre singolo
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