Advance programming (power cycle) week 3

Day 1

A) Power

- Sots Press x 30 reps

- Tall snatch  3x3

- Snatch

3 @55%

3 @65%

3 @70%

2x2 @75%

2x2 @80%

2x1 @85%

2x1 @90%

2x1@95%

 

B) Strength & Strength endurance

Back Squat

5 - 5 - 3 - 2 - 2

55 65 75  85  90

then 3x8 @75%

 

C) WC

For Time

17 TTB

17 GTO (35/25)

Rest 2'

17 Ring Dips 

17 OHS (45/30)

Rest 2'

17 CTB 

17 DL (55/35)

Rest 2'

17 HSPU

17 Thrusters (45/35)

Rest 2'

17 TTB

17 GTO (35/25)

 

 

Day 2

A) Power

- Clean + Hang Clean

1x1+2 @ 60%

2x1+2 @ 70%

2x1+2 @ 75%

2x1+1 @ 80%

2x1+1 @ 85%

3x1+1 @ 90%

 

- Jerk

Every 90" x 10-15

Split Jerk x 1 @80-85%

 

- Clean DL 4x4, go heavy

 

B) Strength & Strength endurance

5 rounds for time

10 ring row*

10 ring dips

*body parallel to the ground

 

For Time

20 Ring muscle-ups

Day 3

A) Swim Session

warmup

6x25 stile

6x50 dorso

 

Technique

4x25 stile 1 braccio (pull buoy)

4x25 dorso 1 braccio (pull buoy)

2x25 stile (pull buoy)

 

Speed

3x

100 Stile

100 dorso

100 rana

rest 1' b/s

 

100m swimboard stile

100m swimboard dorso

 

Cooldown

4x25m apnea

 

_________________

A) For Time

2k bike

400m farmer walk

2k bike

50 burpees

2k bike

400m sanbag carry (bear hug)

2k bike

Day 4

A) Power

- Find max distance - Triple jump - in 10'

- from 0:00 to 10:00

find today's 3-RM high hang snatch

- from 10:00 to 20:00

find today's 2-RM hang snatch

- from 20:00 to 30:00

find today's 1-RM Snatch

 

B) Deficit Snatch Pull

4x3 by feel

*Standing on 4-8cm plates

 

C) Lactic training - Aerobic Power

Amrap 2'

10 cal bike

10m plate carry (50kg)

5 plate squats

10m plate carry

 

*100% al primo round, se nei round successivi diminuisci del 10% fermati. max 4 rounds.

 

Day 5

A) Power

- Sots press x 30 (Jerk grip, front rack)

- Squat Jerk + OHS

3+3 @50%

2+3 @55%

2+2 @60%

1+2 @65%

1+1 @70%

- Every 2' x 20'

Power clean & Jerk x 1.1  -  building to a heavy double for the day

 

B) Strength

Dead stop Front squat

find a heavy double

then 3x3 @90%

 

C) Work capacity

15-12-9

Squat cleans

Bench Press

*Starting @60, adding 10kg each set


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