Advance programming (new cycle) week 2

Day 1

A) Muscle snatch 4x3 (building weight)


B) Overhead squat 3x3


C) Power snatch + Snatch 

3x(1+3) @60%

2x(1+2) @70%

2x(1+2) @75%

3x(1+2) @80%


D) Back Squat

8 @65

6 @70

4 @75

2 @80

5-7x1 @85%


E) Work Capacity

30-20-10

Wall balls

1. Dub KB swing

2. KB satch

3. Dub. KB clean & jerk 

Day 2

A) Clean

1x3 @60%

1x3 @70%

2x2 @75%

2x2 @80%

3x1 @85%

3x1 @90%


B) Jerk BTN

Go a heavy single 

Then 3x1 @80%


C) Clean pulls

2x3 @90%

2x3 @95%

1x3 @100%


D) Gymnastic skill/strength

For time

35 TTB

Rest 2'

35 ring dips

Rest 2'

35 CTB

Rest 2'

35 HSPU

Day 3

A) Warm-up

12` Emom

1- 45" AB

2- 12 Wall sit reach 

3- 20"+20" side star plank

4- 40" Scapula Pull-up hold


B) Work Capacity 

2 RFT

1 km AB

20 GHDSU

200m plate carry <40-50kg> / zercher carry


C) Aerobic Capacity

For time

1.6 km Run

50 burpees

100/75 unbroken DU

Day 4

A) Power snatch + Hang power snatch (btn)

Build to a heavy single


B) Snatch

3 @65%

3 @70%

2 @75%

2 @80%

3x1 @85%

3x1 @90%


C) Lactict training

Amrap 2'

20 Cal row

15 BJO

5 bench press (80)


*se peggiori del 10% rispetto al primo round, fermati.

Max 4 rounds

Day 5

A) Power clean

5x2 @85%


B) Push press + Jerk

3+3 @65%

2+3 @70%

2+2 @75%

1+2 @80%

1+1 @85%


C) Front Squat

To a heavy single 

Then 3x3 @80%


D) Work capacity

Amrap 12'

2 LLRC

20 PC

400m Run 


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