Class Program 26.5

F*CK THE WEAKNESS OF THE WEEK

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AEROBIC CAPACITY

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400m run (easy pace)

2 min rest

Test

For time:

5 km row

2 min rest

400m (easy pace)

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WEIGHTLIFTING

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Snatch

Tall snatch drop

5 x 3 30/40%

Power snatch + snatch drop + hip squat snatch

4 x (1 + 2 + 1) 50%

Hip squat snatch

5 x 2 60%

Snatch pull

4 x 3 90%

Snatch deadlift

4 x 4 105%

Clean and Jerk

Clean pull + hang squat clean (fermo 2" in ricezione)

4 x (1 + 2) 65/70%

Power clean + push press + jerk

5 x (1 + 2 + 1) 65/70%

Power clean + jerk (fermo 2" in dip)

4 x (1 + 2) 70%

Clean pull

4 x 3 95%

Clean deadlift

4 x 4 110%

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GYMNASTIC

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Parte A

Scegliere un blocco tra:

• 12 min di pratica su muscle up

• Ogni 90" x 8

  - 2-4 muscle up

  - 3-5 weighted strict pull up*

  - 6-8 strict toes to bar + 6 band pull down

Parte B

Scegliere un blocco tra:

• 10 min emom

  max ub toes to bar

• 10 min emom

  max ub pull up*

• 15 min di pratica su handstand walk

*se non ci si è allenati martedì

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STRENGTH

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Back squat

1 x 7 50%

1 x 7 60%

1 x 5 70%

1 x 5 80%

Arrivare a 5RM tecnico

Annotare il carico per le sett successive

Back squat 2” bottom position

3 x 2 70%

Deadlift

1 x 7 50%

1 x 7 60%

1 x 5 70%

6 x 3 80%

recupero 90”

Press

Press 1”stop a ½ della eccentrica

1 x 5 50%

1 x 3 60%

3 x 3 65-70%

Press esplosivo

3 x 3 75%

Bridge Floor Press

Tempo bridge floor press (2" a scendere)

5 x 6, buffer 1

Bent Over Row

Tempo bent over row (2" a scendere)

5 x 6, 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 7 50%

1 x 7 60%

1 x 5 70%

1 x 5 80%

Arrivare a 5RM tecnico

MARTEDì

In 10 min:

5 x 4 hang power clean 75-85%

MERCOLEDì

Ogni 90" x 8

6-8 strict toes to bar + 6 band pull down

GIOVEDì

Press 1”stop a ½ della eccentrica

1 x 5 50%

1 x 3 60%

3 x 3 65-70%

VENERDì

Deadlift

1 x 7 50%

1 x 7 60%

1 x 5 70%

6 x 3 80%

recupero 90”

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LUNEDì

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CONDITIONING

For time:

21 deadlift 100/70

15 wall ball

45 double under

15 deadlift 110/80

15 wall ball

45 double under

9 deadlift 120/85

15 wall ball

45 double under

Time cap :12 min

Intermediate, Master +45:

90/60 - 100/70 - 110/80

Scaling option:

30 double under / 15 double under / 90 single under

BODY ARMOR

10 min emom

odd: hanging L-sit at bar (10-20")

even: max med ball push up

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MARTEDì

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STRENGTH

In 10 min:

• 2-3 x 5 rebound jerk, ramping

• 4 x 4 rebound jerk 75-85%

SKILL

In 10 min:

7 set

2 power clean + 2 press + 2 push press + 2 push jerk

CONDITIONING

Ogni 3 min x 5 round:

7 jerk 60/40

14 box jump

21 pull up

Time cap di 2 min su ogni round

Score: rep non concluse entro i 2 min (zero è lo score più alto)

Intermediate, Master +45:

50/35

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MERCOLEDì

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STRENGTH

In 15 min:

Trovare 5 RM di front squat.

Lavorare da terra fino a 80/55 kg, oltre tale carico continuare da rack.

SKILL

In 15 min (da terra):

2 power clean con 1" stop al ginocchio + 5 tempo front squat (311)

2-3 set di ramping poi 5-6 set a carico costante

CONDITIONING

7 min amrap

3+3 front squat 50/35

3+3 burpee over the bar

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GIOVEDì

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CONDITIONING

Team wod x3/x2

25 min amrap

14 synchro* dumbbell hang clean 25/17,5

21/14 handstand push up, I go you go

27/18 kettlebell swing 32/24, I go you go

33/22 calorie air bike, I go you go

*synchro a 3 nei team da 3

Intermediate, Master +45:

22,5/15 - 24/16

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VENERDì

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STRENGTH STAMINA

In 9 min, 3 round di:

3 t&g squat snatch

20" rest

3 t&g squat snatch

20" rest

3 drop and go squat snatch

Salire con il carico ad ogni round, partendo dal 60%.

SKILL

In 9 min, 6 round di:

2 power snatch + 6 overhead squat

CONDITIONING

12 min emom

• max cal row (45"), 1 pt

• max power snatch, 2 pt

• rest

Rx:

60/40

Intermediate, Master +45:

50/35

Score: somma dei punti

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SABATO

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CONDITIONING

For time:

3 round

• 6/4 bar muscle up

• 2 wall walk

  
  

400m run

3 round

• 8/6 chest to bar

• 2 wall walk

  
  

400m run

3 round

• 16/12 pull up

• 2 wall walk

400m run

Time cap: 23 min

Elite:

Ring muscle up