Class Program 26.38

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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For time:

200/160 cal row

Ogni 3': 15 burpee over the rower (partendo da 00:00)

Rest 5'

1600 m run, easy pace

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WEIGHTLIFTING

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Snatch

Giorno consigliato: venerdì

Snatch Pull + Low Hang Power Snatch

4×(1+2) 75%

Snatch Pull + Low Hang Squat Snatch

4×(1+1) 80%

Snatch Pull + Low Hang Squat Snatch

5×(1+1) 85%

Back Squat dal clean

4×3 80%

Back Squat dal clean

1×5 70%

Push Press BTN

3×4 RPE 7,5

Clean and Jerk

Giorno consigliato: martedì

Clean Pull + Low Hang Power Clean + Jerk

3×(1+2+2) 75%

Clean Pull + Low Hang Squat Clean + Jerk

3×(1+1+2) 80%

Clean Pull + Low Hang Squat Clean + Jerk

5×(1+1+1) 85%

Clean Deadlift

4×3 100%

Pause Push Press

3×4 RPE 7,5

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GYMNASTIC

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Opzione 1

12 min di pratica su

Muscle up

Poi...

6 superset

4-6 middle rig toes to bar

6-8 russian dip

Opzione 2

12 min di pratica su

Butterfly/kipping pull up/chest to bar

Poi...

5 superset

7-6 strict chin up

7-6 strict parallel dip

Opzione 3

12 min di pratica su

Handstand walk rampa con dischi

Handstand walk

Free handstand hold

Poi...

5 superset

7-6 strict handstand push up

10-15 ghd sit up

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STRENGTH

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Back squat

1 x 5 50%

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 3 85%

2 x 2 90%

3 x 2 80% 3110 tempo

kettlebell sumo jump

4 x 8

Front squat

Front squat

1 x 5 60%

1 x 5 70%

1 x 4 80%

1 x 3 85%

3 x 2 90%

Front squat stop 1” half position 1” bottom

3 x 2 75-80%%

Deadlift

Barbell goodmorning

3 x 5 35% back squat

Deadlift

1 x 6 50%

1 x 6 60%

1 x 4 70%

1 x 3 80%

3 x 3 85%

1 x 6 70%

Shoulder press

Banded pallof press

4 x 8/8 buffer 1

Press

Completare 10 rep al 90%

Eseguire meno set possibili mantenendo un movimento fluido

Non arrivare a completo cedimento e recuperare circa 90” tra i set.

5 alzate frontali manubri + 5 alzate laterali + 5 high pull

3 set, buffer 1

Gymnastic Strength

(Weighted) chin up

5 x 7-6, buffer 0

(Weighted) parallel dip

5 x 7-6, 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

(Weighted) chin up

5 x 7-6, buffer 0

MARTEDì

(Weighted) parallel dip

5 x 7-6, buffer 0

MERCOLEDì

1 snatch balance 3 overhead squat

1 x 60% (percentuali sullo snatch)

1 x 70%

1 x 80%

1 snatch balance 2 overhead squat

1 x 85%

1 x 90%

1 snatch balance 1 overhead squat

2 x 95%

GIOVEDì

10' emom

3 jerk 75% (da rack)

VENERDì

Back squat

1 x 5 50%

1 x 5 60%

1 x 3 70%

1 x 3 80%

1 x 3 85%

2 x 2 90%

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LUNEDì

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STRENGTH

Ogni 2' x 6 set

6-4-4-2-2-2 front squat (da terra)

Carico a salire

SKILL

Ogni 2' x 6 set

8 front squat (da terra)

Carico tecnico

CONDITIONING

9' AMRAP

1+1 bar muscle up

1+1 clean

30 double under

Rx: 70/50

Intermediate 1, Master +45: 2 bar muscle up fissi - 60/40

Intermediate 2: chest to bar - 60/40

Scaled: pull up - 60 single under

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MARTEDì

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GYMNASTICS

10' pratica

Handstand walk rampa con dischi

Handstand walk

Free handstand hold

CONDITIONING

For time:

9-6-3

deadlift

wall walk

Time cap: 7'

Rx: 120/80

Intermediate, Master +45: 100/70

Scaled: 80/55 - 4 wall walk fissi

BODY ARMOR

5' AMRAP for quality

Max unbroken empty barbell z-press

30" rest

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MERCOLEDì

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STRENGTH

In 10'

Trova 1RM del complex:

1 high pull + 1 hang power snatch + 1 power snatch

SKILL

10' EMOM

1 high pull + 1 hang power snatch + 1 power snatch

Carico tecnico

CONDITIONING

1'30" on - 1'30" off x 4 set

15 burpee over the bar

Max power snatch

Rx: 60/40

Intermediate, Master +45: 50/35

Scaled: 10 burpee otb

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GIOVEDì

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CONDITIONING

TEAM WOD

24' AMRAP, I go you go

1500/1000m row

75/50 box jump over

35/25 double kettlebell jerk

Rx: 2x24/2x16

Intermediate, Master +45: 20/12

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VENERDì

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GYMNASTICS

In 10', accumula

50 toes to bar

50 V-up

Divisi come si vuole

SKILL

10' pratica rope climb

CONDITIONING

16' EMOM

• 2/1 legless rope climb

• 15/12 cal air bike (50")

• max alt dumbbell snatch

• rest

Score: rep di snatch - cal non concluse nei 50"

Rx: 25/17,5

Intermediate, Master +45: 2 rope climb - 22,5/15

Scaled: 12 knee to chest - 12/9 cal air bike

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SABATO

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CONDITIONING

For time:

60 med ball sit up

30 wall ball

15 strict pull up

30 strict handstand push up

15 strict pull up

30 wall ball

60 med ball sit up

Time cap: 15'

Intermediate, Master +45: 10 pull up strict - 15 strict hspu

Scaled 1: 15 kipping pull up - 30 kipping hspu

Scaled 2: 15 banded pull up - 30 pike push up

BODY ARMOR

9' EMOM

• 8 (weighted) Y-raises

• 8 (weighted) reverse snow angel

• 8 banded pull down