Post con il tag: "(Advanced)"



15. luglio 2018
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
08. luglio 2018
A) Power -Overhead Squat: Build to today's 2-RM -Every 2' x 7 sets Snatch x 1 rep B) Strength Back Squat 5 @55% 5 @65% 3 @75% 2 @85% 2 @90% Every 3' x 3 sets 5 reps @85% C) Work Capacity Amrap 8' 2-4 muscle ups 8 squat snatch 40/30 *adding 10kg each round D) Midline 750m row 75 ab-mat sit-ups 500m row 50 weighted sit-ups 250m row 25 more weighted sit-ups
01. luglio 2018
A) Power - Snatch Balance 5x3, building weight. Try to go catch & go for the first sets - Power Snatch + Snatch + OHS x 1+1+2 Building to a though for the day B) Strength & Strength Endurance - Back Squat 5 @55% 5 @65% 3 @75% 2 @85% 2 @90% Then Every 3' x 9' 10 reps @78% C) Work Capacity 3 RFT 400m Run 10 Burpee BJO 20 CTB 10 Burpee BJO (try to go under 15')
24. giugno 2018
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)
17. giugno 2018
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
10. giugno 2018
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
03. giugno 2018
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
27. maggio 2018
A. Back Squat WU: 5x40%, 5x50%, 3x60% WS: 5x75%, 3x85%, 1+x95% B. Snatch 3-3-2-2-2-1-1 (75-80-85-90-92.5-95-100%) C. Metcon 4 RFT 12 DB PC 9 DB STO 15m DB OH W. Lunges *2x20/2x15 DBs
19. maggio 2018
A. Back Squat WU: 5x40%; 5x50%, 3x60% WS: 3x70%; 3x80%; 3+x90% B. Snatch Every 2' x 10' Snatch pull + Snatch Every 2' x 10' Snatch x 2 C. Metcon For Time 30 Cal bike 30 TTB 30 BJO C. Extra 3-5 rounds SL KB DL x 8 reps /side 45" Side plank
13. maggio 2018
A. Back Squat *Si aggiungono 5 chili sul peso del ciclo precendete (15 sul 90%) WU: 5x40%; 5x47%, 3x55% WS: 5x65%; 5x75%; 5+x85% B. Snatch Every 2' x 20' Snatch + Hang Snatch *build the weight in the course of the emom, starting at 60%. Small jumps, focus on technique. C. Metcon 15-12-9 DB Squat Snatches Cal Row D. Extra 5 rounds 5 v-ups 5 tuck-ups 5 hollow rocks 10" Hollow hold

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