Advanced Programming - (Test) Week 16 - 04/06/18 - 10/06/18

Day 1

A. Warm up:

3 sets

10/side banded monster walk

20"/arm SA ring row hold

15 banded hip thrust

2' easy AB

 

B. Back squat: MAX

30-50%  8 reps

~60% 5 reps

~70% 3 reps

~80% 1 rep

~90% 1 rep

~95% 1 rep

 

C. Emom 20'

1- row 12 cals

2- farmer walk x 20m

3- run 150-200m

4- rest 

Day 2

A. Bench press: MAX 

30-50%  8 reps

~60% 5 reps

~70% 3 reps

~80% 1 rep

~90% 1 rep

~95% 1 rep

 

B. 20-30' EASY aerobic recovery work

Day 3

A. Warm up

2 sets

10 SL hip thrusts

10 Bent over rows

10 reverse lunges

A/R low bear crawl

 

B. Deadlift: find MAX

30-50%  8 reps

~60% 5 reps

~70% 3 reps

~80% 1 rep

~90% 1 rep

~95% 1 rep

 

Day 4

A. Press: find MAX

30-50%  8 reps

~60% 5 reps

~70% 3 reps

~80% 1 rep

~90% 1 rep

 

~95% 1 rep

 

B. Easy aerobic/gymnastic work x 20-40'

 

Day 5

A. Warm up

10 Sn press + OHS

3-5 snatch balance

3-5 drop snatch

3-5 tall snatch

 

2 sets 

3 lift offs

3 muscle snatch

3 power snatch

(barbell loaded 20-50%)

 

B. Snatch: find MAX

 

C. Clean and Jerk: find MAX


Scrivi commento

Commenti: 0