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Class Program 26.33
Aggiornamento: 4 giorni fa
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
40 min emom
max cal ski erg
max cal bike erg
max cal row
rest
Scegliere un target sostenibile per ogni minuto e provare a mantenerlo fino alla fine
WEIGHTLIFTING
Snatch
Giorno consigliato: venerdì
Muscle Snatch + Overhead Squat
2×(3+3) BB
Hang Squat Snatch + Overhead Squat
5×(2+1) 65%
Hang Power Snatch
3×3 72-75%
Push Press Behind the Neck
3×4 75%
Snatch Pull
3×4 90%
Clean & Jerk
Giorno consigliato: venerdì
Tall Clean + Front Squat
2×(3+3) BB
Hang Power Clean + Front Squat
5×(2+1) 65%
Hang Squat Clean + Power Jerk
3×(2+2) 70/72%
Push Press
3×4 75%
Clean Pull
3×4 90%
GYMNASTIC
Opzione 1
15 min di lavoro su
muscle up
Test: max ub toes to bar
poi...
>20 rep
6 x max ub
90" rest
20-10 rep
8 x max ub
60" rest
<10 rep
12 min emom
Opzione 2
Per chi non si fosse allenato martedì
In 12'
Rx: 6 set, 3 wall walk + 5m handstand walk (partendo da muro)
Intermediate: pratica handstand walk
Scaled: 6 set, 5 wall walk shoulder tap
8 set
3 deficit handstand push up
STRENGTH
Back squat
Cossack squat
3 x 4/4 (warm up)
Back squat
1 x 6 60%
1 x 6 70%
6 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%
1 x 3 80%
1 x 1 85%
1 x 1 90%
3 x 1 95%
3 max height box jump (oppure broad jump)
5/5 pistol on box
4 supersets
Deadlift
one leg kb romanian deadlift
3 x 5/5 (warm up)
Deadlift
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 2 80%
1 x 8 55%
1 x 6 65%
1 x 4 75%
1 x 2 85%
4 superset
10 heavy russian swing
5 kb sumo jump
Shoulder press
kb bottom up press
3 x 5/5 buffer 2
Press
mav 3 press, start from 70%
+ 5% a set fino a cedimento tecnico
3 x 1 3110 tempo - 15% mav 3
banded face pull
4 x 10-12 buffer 0
Body Armor
5 x 7 buffer 2
dumbbell bridge floor press
5 x 7 buffer 1
4 x 10-12 buffer 0
dumbbell french press
4 x 10-12 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
Back squat
1 x 6 60%
1 x 6 70%
6 x 6 75%
MARTEDì
Shoulder Press
Find 3RM
MERCOLEDì
Test: max ub ring dip
poi...
>20 rep
6 x max ub
90" rest
20-10 rep
8 x max ub
60" rest
<10 rep
12 min emom
GIOVEDì
Power clean tng
Find 3RM
VENERDì
Front squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
3 x 1 95%
LUNEDì
STRENGTH
Ogni 2' x 5 set
5-4-3-3-3 deadlift
Carico a salire
SKILL
10' EMOM
5 deadlift
carico tecnico
CONDITIONING
10' AMRAP
5 push press
10 deadlift
15 box Jump
Rx: 50/35
MARTEDì
GYMNASTICS
In 10'
Rx: 5 set, 3 wall walk + 5m handstand walk (partendo da muro)
Intermediate: pratica handstand walk
Scaled: 5 set, 5 wall walk shoulder tap
CONDITIONING
For time:
30 kettlebell swing
Poi
5 round
4 deficit handstand push up
4 kettlebell hang clean & jerk dx
40 double under
4 Kettlebell hang clean & jerk sx
Poi
30 kettlebell swing
Time cap: 14'
Rx: 32/24 - dischi 20/15 kg
Intermediate, Master +45: 24/16 - no deficit
Scaled: pike push up - 100 single under / 20 double under
MERCOLEDì
STRENGTH
6’ EMOM
1 squat snatch + 1 overhead squat
carico a salire
SKILL
6’ EMOM
1 power snatch + 2 overhead squat con 2” di pausa in buca
CONDITIONING
ogni 5’ x 4 set
21 burpee over the bar
15 chest to bar
9 squat snatch
Rx: 50/35
Intermediate, Master +45: 10 chest to bar - 40/30
Scaled 1: 15 burpee - 10 pull up - 30/25
SCORE: tempo peggiore
GIOVEDì
CONDITIONING
TEAM WOD
Team x3/x2
In 27'
100/130 cal air bike
70/100 wall ball
40/60 power clean
70/100 wall ball
amrap cal air bike
Rx: 60/40
Intermediate, Master +45: 50/35
Team a 2: tutto I go you go
Team a 3: wall ball e power clean sincro a 2
VENERDì
GYMNASTIC
In 10'
6 set
3 strict (weighted) pull up
CONDITIONING
15' AMRAP
5 front squat
10 push up
15 toes to bar
Rx: 70/50
Intermediate, Master +45: 60/40
SABATO
GYMNASTICS
ogni 1'30" x 6 set
Rx: 1/2 seated legless rope climb
Intermediate, Master +45: 1 legless rope climb / pratica legless rope climb
SKILL
9' pratica rope climb
CONDITIONING
16' EMOM
3 rope climb
15/12 cal row (50" time cap)
max alt. dumbbell complex*
rest
*dumbbell complex: 1 dumbbell renegade row + 1 dumbbell snatch + 1 dumbbell overhead reverse lunge
Rx: 25/17,5
Intermediate, Master +45: 2 rope climb - 22.5/15
Scaled: 3 laying to stand rope climb - 12/9 cal row
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