Advanced programming (power cycle) week 6

Day 1

A) Power

-Snatch

Every 2' x ...

Start from 55% and build by making 3-5% jumps. 

1 Fail -> repeat the previous weight

2 Fails -> stop.

 

B) Strength

Back Squat

5 @55%

5 @65%

3 @75%

2 @85%

2 @90%

1 @ 95%

Every 3' x 2 sets

1 rep around 100%

 

C) Work Capacity

 

 For Time

30 TTB

20 Strict HSPU

30 GTO 60/40

20 Strict HSPU

30 TTB

Day 2

A) Strength

Build to today's heavy 

Pause Front squat @ 33X1

 

B) Power 

Clean

Every 2' x 20'

build from 55% to 95%

 

Jerk

6x1 @90% pausing 2" in reveiving position

 

C) Hypertrophy / Funcional strength

4 giant sets

16 Alternating hammer curls

16 ring rows

12 Box/bar Dips

12 DB Z-Press

Day 3

A) Swim session

 

 

 

A) Recovery flow

0:00-15:00

20+20m Crossbody Farmer walk (OH, Hang)

10m low bear crawl

10m low bear crawl L

10m low bear crawl R

15 banded face pulls

 

NFT

21 Strict TTB

42 Cal row

15 Strict TTB

30 Cal row

9 Strict TTB

18 Cal row

 

Easy monostructural/gymnastic work. (including HS Skill, gymnastic core)

Day 4

A) Power

Snatch

Every 2' x 20'

1 rep @ 70-75-80-85-88-91-94-97-99-101%

 

 

B) Strength

- Back squat

4-3-2-1 @70-80-90-95%

1-1-1 Trying to find a new 1-RM

 

C) Work Capacity

Against a 60" clock

15/10 cal bike

Max burpees in remaining time

Rest 60" and repeat until you reach 100 burpees

Day 5

A) Power

Clean & Jerk
Every 2' x ...

Start from 55% and build up making small jumps. 2 reps failed consecutively: stop.

 

B) Aerobic Power

 

"Power hungry"

Max cal bike in 3'

 

C) Aerobic Capacity

 

For Time

1600m run

200 DU

1500m row

75 Wall balls


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