Advanced Programming - Week 4 - 12/03/18-19/03/18

Day 1

A. Snatch

3-Position Snatch

(Terra, Sotto il ginocchio, sopra il ginocchio)+ 2" Hold in receiving position

@75% x 3 sets

 

10' per trovare: 3-Rep-Max OHSquat

 

B. Metcon

18 Cal bike

7 OHS 60/40

15 Cal Bike

5 OHS 

12 Cal Bike

3 OHS

 

C. Extra

5x300m Row

Rest 1'

Day 2

A. Gymnastics

Warm-Up:

Emom 8'

1- 20" 1-arm Hang from the bar + 20" 1-arm HS Hold (Destra)

2- Lo stesso con la sinistra

 

10' to find Max Unbroken HSW distance (con il turnaround se superate i 12.5m)

 

Not For Time

5-10 Strict Ring Muscle-Ups

 

B. Metcon

12-9-6

Thrusters 60/40

Muscle-Ups

 

C. Extra

KB Complex:

3 rounds

3 Snatch (1-Arm)

5 Push Press

7 Push Jerk

20m OH Carry

(20-24-28 kg)

Day 3

A. Clean & Jerk

3-Position Clean & Jerk (Terra, sotto il ginocchio, sopra il ginocchio) + 2" Hold in receiving position

@75% x 3 sets

 

3 sets 

Jerk Grip OHS x 3 reps

*Build the weight

 

B. Metcon

Amrap 7'

3 HPC 70/50

9 Wall Balls

[Rest 3']

Amrap 3'

Max Reps Double Unders

 

C. Extra

3 rounds

5 Strict TTB (Eccentrica lenta)

20 Hollow Flutter kicks

20m Farmer walk (L/R)

Day 4

A. Gymnastics

Emom 9'

1- 20-30 Shoulder taps

2- 15 GHD Sit-ups*

3- 10 FG Ring rows + 10 Cossack squats

 

5 rounds

5 Deficit KHSPU

7 weighted Pistols

9 CTB

 

B. Metcon

8 Rounds for time

15 Cal Bike

10 BBJO

30" Rest

 

Day 5

A. BB Cycling

For Time

30 Snatches 60/40

 

Rest 5'

 

For Time

30 Clean & Jerks 60/40

 

Rest 5'

 

Amrap 5'

Max Reps Bear Complex* 50/35
*PC-FS-PP-BS-PP

 

B. Extra

30' Bike/Row/Run 

circa 70-75% Max Heart Rate (MHR)


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