PROGRAM CLASS DAL 29 SETTEMBRE AL 5 OTTOBRE

 

 

CLASS  PROGRAM

Martedi 30/9

“X” SUPER SET OF (FOCUS STRENGTH ENDURANCE VERTICAL PULL&PUSH)

6-9 STRICT PULL-UP UB @BUFFER:3

REST 30”

8-11 STRICT HSPU UB @BUFFER:3

REST 60-90” B/S

TO PERFORM SET&REPS UNTIL 135% MAX REPS UB OF TEST

-WOD-

3 RNDS  (EMOM 2′)

2 BMU + 4 T2B + 6 THS @EMPTY BB

1′ REST BTW RNDS THEN

DIRECTLY INTO

AMRAP 6′

2 BMU 4 T2B 6 THS @42,5/30k

ADD 2 REPS EVERY RND

 

Mercoledi 1/10

-Snatch-

every 2′ x2 round

3 high hang snatch 66%

2′ x2 round

3 hang snatch (2″ in hang) 72%

2′ x2 round

3 below hang snatch (2″ in below hang) 75%

2′ x2 round

3 squat snatch 80% (3″ from floor to knee)

-WOD-

5rft

400/300m row

20 american swing 24/16k

10+10 pistol squat

cap. 30′

 

Giovedi 2/10

-Clean and jerk –

Every 2′ x2 round

3 hip power clean and push jerk (63%)

every 2′ x4 round

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

2 fsq and jerk (70%)

every 2′ x3 round

3 squat clean and jerk from ground (3″ from floor to knee) 75%

-WOD-

6 rft

5 c&j 45/30k

10 ttb

3 hang c&j 45/30k

6 ctb

 

Venerdi 2/10

-Deadlift super set push up to rower-

3 round

6 deadlift 80% of 5pr

rest 60″

10 push up to rower RPE 8

rest 2′

-WOD-

2 RFT

40 wall ball

80 du

24 devil press one DB 25/17,5k

40 front burpee over DB 

cap.time 20′