PROGRAM CLASS DAL 3 GIUGNO AL 8 GIUGNO

 

 

CLASS  PROGRAM

Martedi 3/06

-Back squat-

Every 2’30”

5 rep 68%

3 rep 73%

2 rep 78%

3×4 rep 65%

-WOD-

For time

5 power clean, 10 hspu, 5 power clean, 15 ttb

5 hang power clean, 10 hspu, 5 hang power clean, 15 ttb

5 hang squat clean, 10 hspu, 5 hang squat clean, 15 ttb

cap. time 10′

 

Mercoledi 4/06

-Bench press-

Every 2’30”

5 rep 70% 2″ down 1″ rest bottom

3 rep 72% 1″ rest bottom

2 rep 77%

3×4 rep 65% 3″ bottom

-Skill 12′-

hsp/hspu/hsw

-WOD-

2 round (5’on – 2’off)

6 hang power snatch dx

6 h.p.snatch sx

20 du

8 h.p.snatch dx

8 h.p.snatch dx

30 du

10 h.p.snatch dx

10 h.p.snatch sx

40 du

(dopo la pausa riprendi da dove eri arrivato)

M/W 22,5/15

 

Giovedi 5/06

SNATCH WORK

EVERY 2’30” X 2 INTERVAL, 1 HIGH HANG SNATCH + 1 HANG SNATCH + 1 HANG SQUAT SNATCH – BB@65-70%

EVERY 2’30” X 2 INTERVAL, 2 HANG SNATCH + 1 BELOW KNEE SQUAT SNATCH – BB@70-72,5%

EVERY 2’30” X 2 INTERVAL, 1 HANG SNATCH + 1 BELOW KNEE SNATCH + 1 SQUAT SNATCH – BB@72,5-75% 1TRM

EVERY 2’30” X 2 INTERVAL, 2 BELOW KNEE SNATCH + 1 SQUAT SNATCH – BB@75% 1TRM

-WOD-

A. AMRAP 7′

3/6/9 BOX JUMP @75/60

6/9/12 PULL-UP

9/12/15 Med ball v-up

REST 3′ BTW A-B

B. AMRAP 7′

9/12/15 Med ball v-up

6/9/12 PULL-UP

3/6/9 BOX JUMP @75/60