Competitor Program 26.5

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LUNEDì, Area 1

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STRENGTH

Deadlift

5 x 3 87%

CONDITIONING

Open 26.1

For time:

20 wall ball

18 box jump over

30 wall ball

18 box jump over

40 wall ball

18 med ball box step over

66 wall ball

18 med ball box step over

40 wall ball

18 box jump over

30 wall ball

18 box jump over

20 wall ball

Time cap: 12 min

ACCESSORI

4 round di:

10/5 push up

2 wall walk

6/4 chest to wall

Rest 2'

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MARTEDì, Area wl-1

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WEIGHTLIFTING

Ogni 2' x 5 round

3 squat snatch t&g 75%

STRENGTH

Back squat

5 x 2 88%

CONDITIONING

For time:

4 round

20/15 cal bike

20 alt. dumbbell hang clean and jerk 25/17.5

20 burpee over the dumbbell

Time cap: 18 min

Divisioni:

Master 40+

Dumbbell: 22.5/15

Stimolo:

I tempi per round dovranno essere uguali, stesso wattaggio su bike, stessa costanza sui burpee e dividere massimo in 2 set i dumbbell secondo il vostro muss.

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MERCOLEDì, Area 1-2-wl

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GYMNASTIC

Ogni 2 min x 8 round

15/12 cal row

6/4 bar muscle up

CONDITIONING

Ogni 5 min x 6 (3 round, 30 min)

A)

500/400 m row

500/400 m ski erg

B)

400 m run

1000/800 m bike erg

Stimolo:

Lavoro monostrutturale da gestire con lo stesso passo sulla corsa e sugli ergometri per entrambi i round.

ACCESSORI

For time:

80 ghd sit up

Stesso lavoro di qualche settimana fa, questa volta ogni stop 20" rest.

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GIOVEDì, Area 1-wl

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STRENGTH

Front squat

2 x 2 90%

2 x 1 93%

Bench press

5 x 3 87%

Shoulder press

5 x 3 83%

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VENERDì, Area wl-1

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WEIGHTLIFTING

Ogni 2 min x 5 round

3 squat clean t&g 75%

Split jerk

4 x 2 82%

CONDITIONING

For time:

15-12-9 ripetizioni di

Power clean

Strict handstand push up

Directly into...

15-12-9 ripetizioni di

Chest to bar

Thruster

Time cap: 12 min

Tutte le divisioni Barbell: 43/35

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SABATO

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RUNNING SESSION

For time:

5 km run

Oppure...

AEROBIC CAPACITY  (Test)

For time:

5 km row