Adv. Programming (new cycle) week 1

Day 1

 

A) Muscle snatch

3-3-2-2-2-2

building weight

 

B) Power Snatch + Snatch (TnG)

3x(1+3) @50%

2x(1+2) @60%

2x(1+2) @70%

3x(1+2) @75%

 

C) Back Squat

10-8-6-4-2

though sets, rest 3' b/s

 

D) Box squat 7-10x3 over the parallel, though load, go every 75-90"

 

E) Rope pull-ups 4x3-5+3-5

Day 2

A) Squat Clean

2x3 @60%

2x3 @70%

3x2 @75%

2x1 @80%

2x1 @85%

 

B) Power Clean + Power Jerk (TnG)

3x2 @65%

3x2 @70%

3x2 @75%

no rep se:

- press dopo lockout 

- muovi i piedi dopo l'atterraggio

- riposi più di 1" dopo il clean o dopo il jerk

 

C) Snatch Grip DL + Snatch pull

3x1+1 @95%

2x1+1  @100%

4x1+1 @105%

 

D) For Time

50 American Swings

25 TTB

15 DL (100)

25 BF Burpees

rest 3'

4 rounds

8 Bench

8 DB HSC

Day 3

A) Skill Volume Accumulation WU

500m row

3 rounds

5 strict CTB

8 KHSPU

10 alt pistols

 

B) 2-3 rounds

200m row

12 double KBClean

9 CTB

rest 1:1

21 cals AB

12 double KBSnatch

9 HSPU

rest 1:1

Day 4

A) Hang Snatch + Hang Snatch below the knee

7x1+1, building load 

 

B) Snatch PP + OHS

3-5x(3+2), building load

 

C) Snatch

3-3-3-2-2-1x6

(65-70-75-80-85%)    

 

D) Amrap 12'

800m run

10 ring MU

20 GHDSU

 

E) Landmine Twist 3x8/side

Day 5

A) Power Clean 

5x3 @70-80%

 

B) Push Press

3x5 @70-80%

 

C) Clean & Jerk

3-2-2-1-1-1

(60-70-75-80-85-90)

*Power o squat, scegli tu. L'importante è la tecnica impeccabile

 

D) Front Squat

5-8x3 @75-85%

 

E) For Time

3k row

150 DU

80 cal Bike


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