Advanced Programming - Week 13 - 14/05/18-20/05/18

Day 1

A. Back Squat

*Si aggiungono 5 chili sul peso del ciclo precendete (15 sul 90%)

WU: 5x40%; 5x47%, 3x55% 

WS: 5x65%; 5x75%; 5+x85%

 

B. Snatch

Every 2' x 20'

Snatch + Hang Snatch

*build the weight in the course of the emom, starting  at 60%. Small jumps, focus on technique.

 

C. Metcon

15-12-9

DB Squat Snatches

Cal Row

 

D. Extra

5 rounds

5 v-ups

5 tuck-ups

5 hollow rocks

10" Hollow hold

Day 2

A. Bench

WU: 5x40%; 5x47%, 3x55% 

WS: 5x65%; 5x75%; 5+x85%

 

B. Gymnastics

1-2-3-4-5-6... until failure

Pull-Ups and Ring Dips

*una rep, 10" rest, 2 reps 20" rest, 3 reps 30" rest e così via fino a che non si fallisce un set. Gli esercizi sono in Superserie.

 

C. Metcon

3 RFT

30 Wall balls

20 CTB 

10 BBJO

Day 3

A. Clean and Jerk

Every 2' x 20'

Clean + Hang Clean 

 

Every 2' x 14'

Jerk x 3

 

B. Deadlift

WU: 5x40%; 5x47%, 3x55% 

WS: 5x65%; 5x75%; 5+x85%

 

C. Accessory Strength

5 rounds

8 reverse lunge (xlato)

Max Strict TTB (fermarsi uno prima del fallimento)

 

Day 4

A. Press

WU: 5x40%; 5x47%, 3x55% 

WS: 5x65%; 5x75%; 5+x85%

 

B.  Upper Body Pushing/Pulling

3 rounds of Lynne

Max Bench Press @BW

Max Pull-ups

Rest as needed Btw.

 

C. Conditioning (facoltativo)

Death by 2 cal Bike

(2 cals al primo minuto, 4 al secondo e così via)

 

D. Extra

3 rounds

12 Band pull-aparts @1310

20 Shrugs

Day 5

A. Conditiong

Alt emom 9'

1- UB C&J x 5-8 reps

2- UB PS x 5-8

3- BF Burpees x 10-16
+

Rest 3'

+

Emom 10'

30 DU

15 Squats

2-5 bar muscle ups

+

Rest 3'

+

Alt emom 9'

1- UB C&J x 5-8 reps

2- UB PS x 5-8

3- BF Burpees x 10-16

 

*tutti i pesi sono a 60/40

Scegli un range di reps che sia impegnativo ma sostenibile e ripetibile.

 

B. Cooldown

10-20' easy rowing, running biking


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