.png){kind=small}
Class Program 26.37
Aggiornamento: 16 ott
F*CK THE WEAKNESS OF THE WEEK
AEROBIC CAPACITY
5 set
4' AMRAP
400 m run
Max burpee box jump over
Rest 3' ogni set
WEIGHTLIFTING
Snatch
Muscle Snatch + Power Snatch
3x(3+3) BB
Squat Snatch
3x3 BB
Snatch Pull + Low Hang Power Snatch + OHS
5×(1+3+1) 70%
Snatch Pull + Low Hang Squat Snatch
4×(1+2) 75%
Low Hang Squat Snatch
5×2 75/80%
Back Squat dal clean
5×3 75%
Push Press BTN
3×5 RPE 7
Clean and Jerk
Clean Pull + Low Hang Power Clean + Jerk
5×(1+2+2) 70%
Clean Pull + Low Hang Squat Clean + Jerk
4×(1+2+1) 75%
Low Hang Clean + Front Squat + Jerk
5×(2+1+1) 75/80%
Clean Deadlift
5×3 95%
Pause Push Press
3×5 RPE 7
GYMNASTIC
Opzione 1
Per chi non si fosse allenato lunedì
Ogni 1'30" x 6 set
Rx: 6-5-4-3-2-1 strict deficit handstand push up (deficit a incrementare)
Intermediate: 6 strict handstand push up
Poi...
12' di pratica su handstand walk
Opzione 2
Per chi non si allena giovedì
Ogni 1'30" x 6 set
Rx: 5-5-3-3-1-1 weighted strict pull up, carico a salire
Intermediate: 4 (assisted) strict pull up
Ogni 1'30" x 6 set
max ub chest to bar / pull up
Opzione 3
Per chi si allena tutti i giorni
Ogni 1'30" x 6 set
(scegliere un opzione)
2-3 skin the cat + 10 hollow v-up
5-7 strict toes to bar + 10 hollow v-up
Ogni 1'30" x 6 set
max ub ring dip / push up
STRENGTH
Back squat
1 x 5 50%
1 x 5 60%
1 x 3 70%
1 x 3 80%
3 x 3 85%
3 x 2 75% 3110 tempo
kettlebell sumo jump
4 x 8
Front squat
Front squat
1 x 5 60%
1 x 5 70%
1 x 4 80%
3 x 3 85%
Front squat stop 1” half position 1” bottom
3 x 3 65-75%
Deadlift
barbell goodmorning
3 x 5 35% back squat
Deadlift, rest 120” tra set
1 x 8 50%
1 x 6 60%
2 x 4 70%
2 x 2 75%
2 x 2 80%
1 x 5 70%
1 x 3 75%
1 x 3 80%
Shoulder press
banded pallof press
4 x 8/8 buffer 1
Press
Completare 24 rep al 80%
Eseguire meno set possibili mantenendo un movimento fluido
Non arrivare a completo cedimento e recuperare circa 90” tra i set.
banded face pull
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
Back squat
1 x 5 50%
1 x 5 60%
1 x 3 70%
1 x 3 80%
3 x 3 85%
MARTEDì
Ogni 1'30" x 6 set
max ub ring dip / push up
MERCOLEDì
12' AMRAP
cal row
GIOVEDì
Ogni 1'30" x 6 set
max ghd sit up
VENERDì
In 15 min
5-4-3-2-1-1-1
Squat clean, carico a salire
LUNEDì
STRENGTH
Ogni 1'30" x 6 set
Rx: 6-5-4-3-2-1 strict deficit handstand push up (deficit a incrementare)
Intermediate: 6 strict handstand push up
SKILL
10' di pratica su
handstand push up
CONDITIONING
For time:
2 round
200 m run
30 kipping handstand push up
200 m run
20 strict handstand push up
200 m run
10m handstand walk
Time cap: 15'
Intermediate, Master +45: 20 kipping hspu - 10 shspu - 5m hsw
Scaled 1: 10-10 kipping hspu - 5 wall walk
Scaled 2: 30 push press 2db- 20 strict press 2db- 5 wall walk
MARTEDì
CONDITIONING
TEAM WOD
4’ on - 1' off x 5 set
Ladder up
12+2 sincro* hang cluster
12+2 sincro* burpee over the bar
Max cal row I go you go
*sincro a tre nei team da tre
Rx: 40/30
Scaled: primo set 8 rep, poi aumento sempre di 2 ad ogni round
MERCOLEDì
[no score day]
STRENGTH
Ogni 2' x 6 set
7-7-5-5-3-3 deadlift
Carico a salire
SKILL
Ogni 2' x 6 set
5 deadlift con 3" in eccentrica
Carico tecnico
BODY ARMOR
Ogni 2' x 6 set
8 barbell pendlay row
8 dumbbell z-press
GIOVEDì
GYMNASTICS
In 10'
Rx:
5-5-3-3-1-1
Weighted strict pull up, carico a salire
Scaled:
6 set, 4 (assisted) strict pull up
CONDITIONING
18' AMRAP
10 chest to bar
20 kettlebell swing
30 box jump
Rx: 24/16
Intermediate, Master +45: 5 ctb
VENERDì
STRENGTH
Ogni 1'30" x 7 set
Set 1-2: 1 high pull + 1 squat snatch + 1 snatch balance
Set 3-4: 1 squat snatch +1 snatch balance
Set 5-6-7: 1 squat snatch
Carico a salire
SKILL
Ogni 1'30" x 7 set
2 high pull + 2 power snatch + 2 squat snatch
Carico tecnico
CONDITIONING
For time:
4 round
25 wall ball
25 alt dumbbell snatch
Time cap: 13'
Rx: 25/17,5
Intermediate, Master +45: 22,5/15
Scaled: 18 rep
SABATO
STRENGTH
8' EMOM
As heavy as possible...
odd: 1-2 turkish get up dx
even: 1-2 turkish get up sx
CONDITIONING
Ogni 4'30" x 4 set
16/13 cal air bike*
16 toes to bar
16 alt overhead kettlebell reverse lunge
*Time cap: 1'30" per le cal
Rx: 24/16
Intermediate, Master +45: 12 ttb - 20/12
Scaled: 13/10 cal air bike
SCORE: tempo peggiore
Commenti