PROGRAM CLASS DAL 28 LUGLIO AL 3 AGOSTO
CLASS PROGRAM
Lunedi 28/07
-BLOCK A-
21 ttb
21 bar facing burpee
9 snatch 55/35k
18 ttb
18 bfb
6 snatch 60/40k
15 ttb
15 bfb
3 snatch 65/45k
12 ttb
12 bfb
…in the rest of time find 1 heavy snatch
cap time 18′
-INTERVAL TRAINING-
3 round (3’on – 60″ off)
18 cal row
15 wall ball
12 DB hang c.j alt 25/20k
(start where you stop…last round 4′ amrap)
Martedi 29/07
-FOR TIME-
500mt run
3 bench press 80%
15 strict pull up
500mt run
6 bench press 75%
12 strict pull up
500mt run
9 bench press 70%
9 strict pull up
cap. time 18′
-GYMNASTIC TRAINING-
3 round (2’30 on-90″ off)
20 du
2 ring/bar mu
20 du
4 ring/bar mu
20 du
7 ring/bar mu
(repeat the sequence…start where you are stop) if you not have the skill work with kipp ctb or pull up
Mercoledi 30/07
-RUNNING CLOCK in AFAP-
From 0′ to 8′
12 power clean 70%
6 deadlift
9 strict hspu
-from 8′ to 16′-
9 power clean 75%
9 deadlift
15 hspu kip
-from 16 to 24′-
6 power clean 80%
12 deadlift
21 kip hspu
-LACTIC TOLLERANCE-
3 round
30 med ball sit up
20mt lunges DB in oh 20/12,5
10 burpee step db over box
cap. time 15‘
Giovedi 31/07
-CLEAN & JERK-
-every 90″ x 3 round-
3 hpc e jerk 67%
-every 90″ x3 round-
2 pc e jerk 72%
-every 90″ x3 round-
1 c&j (squat or power) 80%
-in 4′ find 1rm c&j-
-FOR TIME STAMINA ENDURANCE-
30 ttb
30 du
30 cal row
30 du
30 hang snatch 40/25k
30 du
30 cal row
30 du
30 ttb
cap. time 15′
Venerdi 1/08
-DEADLIFT-
every 2′ x5 round
3/5 rep tng 80%
-PUSH ENDURANCE-
every 2′ x4 round
max rep unborken stoh 60/45k
in the remain time max 10 barrpee over barbell
-WORKOUT STAMINA-
4 round
500/400mt row
15 squat db 25/17,5
12 box jump over