Advanced Programming - Week 10 - 23/04/18-29/04/18

Day 1

A. Snatch

A1. Every 2' x 6'

Muscle Snatch x3

 

A2. Every 2' x 12'

Snatch x 2 

Into

Every 2' x 12'

Snatch x 1 

 

Fino a una heavy single, ma non il massimo

 

B. Back Squat

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

C. Metcon

For Time

50 Cal AB

50 TTB

50 Alt. DB Snatches

 

D. Extra

10-20' Bike @recovery pace

Day 2

A. Bench

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

B. Gymnastics

3 sets

Strict Pull-Ups x 12-15

Strict Ring Dips x 12-15

 

C. Metcon

Amrap 15'

30 Burpees

100 DU

30m HSW

100 DU

30 Wall Balls

100 DU

30m HSW

100 DU

 

D. Extra

5 rounds

10 BB Curls 

10 Bent Over Flyes

 

Day 3

A. Clean & Jerk

A1. Every 1:30 x 4:30

Press in Split x 5

 

A2. Every 1:30 x 6'

Jerk Grip OHS x 3

 

A3. Every 2' x 20'

Clean & Jerk x 1

 

B. Deadlift

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

C. Metcon

4 RFT

400m Run

50 air squats

 

D. Extra

10-20' Row/Bike/Run @recovery pace

 

Day 4

A. OH Press

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

B. Gymnastics

1-2 rounds

4-3-2 Ring MU (prova ad andare UB)

Scaling: Every 1' x 10'

1- Ring Swings x 6-8

2- FG Support Hold x 20-30" each arm

 

C. Metcon

Amrap 4' 

30 BJO

30 Pull-ups

max reps push press (50/35)

Rest 4'

Amrap 4'

30 BJO

30 Pull-ups

max reps push jerk (60/40)

 

 

D. Extra

Otm 9'

1- 15 tuck-ups

2- 15/12 v-ups

3- 50" Plank (zav.)

Day 5

A. Conditioning

"Isabel"

For Time:

30 Snatches (60/40)

 

Rest 10'

 

21-18-15-12-9 Cal Bike

5-4-3-2-1 Power Cleans (80-85-90-95-100/50-55-60-65-70)

 

Rest 10'

 

For Time

30 Cal Row

30 OHS

30 Burpees OTE

 

 

 

 


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