Advanced Programming - Week 8 (deload) - 26/03/18-31/03/18

Day 1

A. Snatch

A1. Every 2' x 6'

Sotts Press (Snatch Grip) x 3 reps

 

A2. Every 2' x 6'

Jerk Grip OHS x 3 Reps

 

A3. Every 2' x 14'

Hang Snatch + OHS 

 

*In tutte e 3 le parti salire col peso nel corso dei round, ma prioritizzare la qualità del movimento, non il peso

 

B. Metcon

B1. For Max Reps

60" Assault Bike

Rest 2'

60" Double Unders

Rest 2'

60" Burpees

Rest 2'

60" Wall Bals

 

B2. Every 2' x 24'

1- Assault Bike

2- Double Unders

3- Burpees

4- Wall Balls

 

*In B2 vanno usati come reps i punteggi ottenuti in B1. 

Day 2

A. Warm-Up

2 sets of:

Plank Right Side x 45"

Scap Push-Ups x 15

Plank Left Side x 45"

Dead Hang (bar) x 30"

Ring Dip Support Hold x 20-30"

12 Alt. Cossack Squats

12 Alt. Shrimp Squat

12 Band Pull-Throughs

 

 

B. Gymnastics

Find your 1-RM Wighted Pull-Ups and Ring Dip

 

C. Accessory

3 sets of:

Landmine Row x 8 

Landmine Twist x 8

Farmer Walk (L)x 30m

Farmer Walk (R)x 30m

 

3 sets of:

Incline Bench Bicep Curl x 8

Incline DB Bench Press x 15 

 

D. Every 2' x 24'

Row 300/250m

*Goal: ogni set sub 60"

 

Day 3

A. Oly

A1. Every 2' x 8'

Sotts Press x 3 reps (partenza dalla front rack, Jerk Grip)

*Se la mobility è un impedimento, lascia il bilanciere vuoto, se anche il bilanciere è troppo, prova i KB.

 

A2. Every 2 x 6'

Front Squat + Push Press x 2 reps

 

A3. Every 2' x 12'

Thrusters x 1 rep

 

*Salire col peso nel corso dei round, sempre due occhi sulla qualità del movimento!

 

B. Metcon

For Time

15m HSW

30 Squat w/3-4x10kg plates

15m HSW

--Rest 3'--

5 RFT:

3 Squat Clean & Jerks, 80/60

6 Box Jumps, 75/60

--Rest 3'--

15m HSW

30 Squat w/3-4x10kg plates

15m HSW

 

 

 

 

 

Day 4

A. For Time

3k Run

10k Bike

3k Row

300 DU

Day 5

A. Gymnastics

A1. Warmp-Up

2 sets of:

Hollow x 30"

Arch x 45"

FG Ring row x 10

Kipping Ring dip + Support Hold x 5 + 15"

FG KB Carry x 20m

A/R Broad Jumps

 

A2. Every 1' x 6'

1- Ring swings x 6

2- Ring Swing + Hip Pull x 6

 

A3. Every 1' x 6'

1- Box Jump to full support x 10 reps

2- Single-Leg Muscle-Up to Catch (no Dip) x4

 

A4. Prova qualche Ring Muscle-Up

 

B. Metcon

C. Metcon

-Run 800m

-4 rounds

4 Muscle-Ups (anche ring)

8 Strict HSPU (anche faccia al muro)

16 KB Swings

-Run 800m

-4 rounds

15 Pull-Ups

30 Push.Ups

45 Squats

- Run 800m 


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