PROGRAM CLASS DAL 15 SETTEMBRE AL 21 SETTEMBRE

 

 

CLASS  PROGRAM

Lunedi 15/9

-Back squat-

every 3′ x3 round

10 rep 75% of 5rm

-Bench press-

every 3′ x3 round

6/8 rep 83% of 5rm

-WOD-

amrap 12′

10 pendlay row 60/35k

6+6 bulgarian squat 16/12k

12 ring push up

 

Martedi 16/9

-Muscolar pull/push strength-

x set

5/9 strict pull up ub.

rest 30″

7/11 hspu strict ub.

rest 60″

(to perform 125% rep of test)

-Gymnastic muscolar endurance-

3 round

every 90″ x3 

2 mu + 6 ttb + 8 stoh

rest 1′

after…

amrap 6′

3 mu

8 ttb

10 stoh

 

Mercoledi 17/9

-Snatch-

every 2′ x2 round

3 high hang snatch 62%

2′ x2 round

3 hang snatch (2″ in hang) 67%

2′ x2 round

3 below hang snatch (2″ in below hang) 70%

2′ x2 round

3 squat snatch 73% (3″ from floor to knee)

-Accessory snatch work-

2 set:

1/3 snatch high pull 90%

10+ 10 hip thrust on bench body weight one leg

2/3 complex of: 2 balance snaych + 2 ohs 60%

30 ” rest between exercise – 90″ rest every round

-Shoulder power-

3 set

every 10″ x6 interval

2 snatch no hip touch empty barbbell

(start top position wait on top position)

rest 30″ every round

 

Giovedi 18/9

-Front squat-

3 set every 3’

10 rep at 75% of 5Rm

– Clean and jerk –

Every 2′ x2 round

3 hip power clean and push jerk (57%)

every 2′ x2 round

1 hang power clean + 1 below knee power clean and jerk

1 fsq and jerk (65%)

every 2′ x2 round

3 squat clean and jerk from ground (3″ from floor to knee) 70%

-WOD-

Amrap 12’

6 thruster 45/30k

4 ring mu (beg. 8 dip ring/horn)

6 hpc and jerk

8 ctb (beg. 10 pull up)

 

Venerdi 19/9

-Deadlift-

3 super set (alt. deadlift and rower)

4/3 deadlift 75% of 5rm

rest 60″

8+8 db rower on box buffer 2

120″ rest

-WOD-

2 round

100 du

40 alt. db snatch 22,5/15k

100 du

30 lateral burpoee over db.

3′ rest