Advanced Programming - Week 11 - 30/04/18-06/05/18

Day 1

A. Snatch

In 30' trova una singola pesante, recupero libero, piccoli salti, salire solo se ci si sta muovendo bene.

 

B. Back Squat

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

C. Metcon

3 RFT

20 DB PC 20/15

20 FR Walking Lunges

100 DU

 

D. 

4 rounds

25 Ab-mat crunches

4 TGU (2 x braccio)

Day 2

A. OH Press

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

B. Clean & Jerk

Every 2' x 5 sets

Clean lift-off + PC + Clean

... Every 2' x 5 sets

Clean DL* + Hang Clean + Jerk

... Every 2' x 5 sets

Clean + Jerk

 

*Clean DL con stop di 3" Sopra le ginocchia

 

C.  Deadlift

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

D. Extra

4 rounds not for time

8 Single Leg KB DL

20m Box Push

20m Farmer Carry (KB Front)

20-30" Hanging L-Sit

 

Day 3

A. Conditioning

Alt. Emom 10'

1- 10-15 Power Snatches (40/30)

2- Bike x :30 + :30 recovery

 

Rest 4'

 

Alt. Emom 10'

1- 10-15 Thrusters (40/30)

2- Row x :30 + :30 recovery

 

Rest 4'

 

Alt. Emom 10'

1- 10-15 Clean & Jerks (40/30)

2- 10m Shuttles x :30 + :30 recovery

 

Tutte le reps dei PS, TH e CJ devono essere unbroken, scegliete un numero tra 10 e 15 e mantenetelo fino alla fine. 

Day 4

A. Bench Press

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

B. Gymnastics

3 sets 

max reps Pull-Ups

 

3 sets

max reps Ring Dips

 

C. Metcon

4 RFT

400m Run

12 BBJO (75/60)

6 Bar Muscle-Ups

 


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