PROGRAM CLASS DAL 14 LUGLIO AL 20 LUGLIO

 

 

CLASS  PROGRAM

Lunedi 14/07

-Back squat-

every 2’30” x6 interval

5 -3 – 2 – 3 – 2 – 1

80 – 82 – 85 – 82 – 85 – 87%

-WOD-

4 rft

5 bar MU

5 power snatch (50/35k)

10 ctb

5 OHS

cap. time 20′

 

Martedi 15/07

-Bench press-

every 2′ x5 interval

 3 – 2 – 3 – 2 – 1

 82 – 85 – 82 – 85 – 87%

-SKILL-

hsw (15′)

-WOD-

amrap 12′

6 hang squat clean (40-25k)

6 burpee over bb

6 thruster

30 du

(every round add +2 rep hsc, burpee, thr)

 

Mercoledi 16/7

-Snatch work-

.EVERY 2′ FOR 3 INTERVAL

1 HANG POWER SNATCH + 1 OHS + 1 HANG SQUAT SNATCH BB @72,5-75-77,5%

.EVERY 2′ FOR 3 INTERVAL

1 HANG SNATCH (FOCUS: POWER IF AS A POSSIBLE) + 1 OHS – DROP BB – 1 HANG SQUAT SNATCH BB @77,5-80-82,5%

.EVERY 2′ FOR 2 INTERVAL (CLUSTER METHOD)

1.1.1 SQUAT SNATCH (REST 10” BTW REPS) BB @80-82,5%

.EVERY 2′ FOR 1 INTERVAL (CLUSTER METHOD)

1.1 SQUAT SNATCH (REST 15” BTW REPS) BB @85%

–WOD-

amrap 15′

21/15 cal ass/row

15 sit up med ball

9 ttb

200m run

 

Giovedi 17/7

-Cross/rox team wod 2-

FOR TIME

BLOCK 1

2000mt syncro

BLOCK 2

60 gtoh db IGYG (22,5/15)

50 push up bro

40 burpee over db IGYG

BLOCK 3

4k row IGYG

BLOCK 4

60 box jump over IGYG

40 db lunges syncro   

20 wall walk IGYG

BLOCK 5

100 wall ball igyg

cap. time 60′

 

Venerdì 18/7

-Deadlift-

Every 2’00 x6 intervals

5 rep no tng 80%
3 rep no tng 82%
2 rep no tng 85%
3 rep no tng 82%
2 rep no tng 85%
1 rep no tng 87%

-wod-

Amrap 15’

12 pull up

15 stoh dbx2 (22,5/15)

21 hang power clean dbx2 (22,5/15)