PROGRAM CLASS DAL 16 GIUGNO AL 22 GIUGNO
CLASS PROGRAM
Lunedi 16/06
-FRONT SQUAT-
every 3′ x3 round
5 rep 73% (negativa+bottom)
3 rep 78% (bottom)
2 rep 83%
every 3′ x2 round
4-6 rep 65% (3″ in bottom)
every 3′ x1 round
5-8 rep 65%
-STRENGHT CAPACITY-
3 round
4 power clean tng (65 – 70 – 75%)
in 45″ max strict pull up
60″ rest
4 clean dng (2 powe 2 squat)
in 45″ max ttb
2′ rest
Martedi 17/06
-Skill (15′)-
Hsp, hspu. hsw
-WOD-
2 interval (10′ on – 3′ off)
18 db hang c&j alt. (22,5/15)
60 du
18 db hang snatch alt.
12/10 cal. ass bike
(after stop restart where you stopped)
Mercoledi 18/6
-Snatch work-
every 2’00” x2 interval
2 hang snatch + 1 below knee squat snatch (70/72%)
every 2’00” x2 intervall
1 hang snatch + 2 below knee squat snatch (72-75%)
every 2’00” x2 interval
1 below kenee snatch + 2 squat snatch (75-77%)
every 2’00” x2 interval
1 segment snatch + 2 squat snatch (77-80%)
-Balance snatch-
every 2′ x2 interval
2-3 balance snatch 60%
-WOD-
amrap 6′
6/9/12 box jump
6/9/12 c2b
9/15/21 v-up med bal
(3′ rest)
amrap 6′
21/15/9 v-up med ball
15/12/9 pull-up
6/9/12 box jump over
Giovedi 19/06
-Clean and jerk-
EVERY 2’ FOR 1 INTERVAL
1 HIGH HANG POWER CLEAN + 1 FSQ & PUSH-JERK + 1 HANG SQUAT CLEAN & SPLIT JERK – BB @52,5% 1TRM
EVERY 2’ FOR 1 INTERVAL
1 HANG POWER CLEAN + 1 FSQ & PUSH-JERK + 1 BELOW KNEE SQUAT CLEAN & SPLIT JERK – BB @67,5%
EVERY 2’30” FOR 4 INTERVAL
1 SQUAT CLEAN + 1 BELOW KNEE SQUAT CLEAN & PUSH-JERK – DROP BB – 1 SQUAT CLEAN & SPLIT JERK – BB @72,5–75–75–77,5%
-WOD-
Amrap 10’
cash-in
1000m run
25 burpee box jump over
rest of time…
6-9-12
ttb
wall ball
(when finish 12 wall ball repeat pattern 6-9-12)
Venerdi 20/06
-Deadlift-
every 3’ X 3 intervall
5 rep 70%
3 rep 75%
2 rep 89%
every 3’ x2 interval
4-6 rep banded 65%
-wod-
2 round for time
80 double under
40 v-up
20 American swing (24/20)
10 strict pull up