PROGRAM CLASS DAL 18 AGOSTO AL 24 AGOSTO

 

 

CLASS  PROGRAM

Lunedi 18/08

-Back squat-

every 3′ x3 round

6 rep 65%

-FBB-

x3 round

10 rep strict press seated dbx2 (rpe 7)

6+6 bulgarian lunges controlateral 16/12k

-AEROBIC CAPACITY-

2 round

4′ run

60″ rest

4′ row

60″ rest

4′ ass bike

60″ rest

(4′ work in nasal breathing)

 

Martedi 19/08

-Bench press-

every 3′ x4 set

6/8 rep 65%

-Gymnastic strength-

3 set

10 strict pull up wide grip elastic band

12 ring row table position

20 curl elastic band

-WOD-

every 4′ x4 set alt.

12/10 cal row

10 ring dip

8 bar mu

–

42 du

12 burpee

9 pull up

 

Mercoledi 20/8

-Snatch-

every 2’30” x3 set

1 hss + 1 ohs + 1 hss (62-65-67%)

every 2’30” x3 set

1 below knee ss + 1 ohs (drop) 1 ss (67-70-70%)

-Snatch component-

4 set

12 romanian deadlift snatch grip (50% pr snatch)

8 push jerk neck neck grip snatch (same weight of romanian)

15 dip shrugs

(rest 45″ every exs. rest 90″ every set)

 

Giovedi 21/8

-Front squat-

every 3′ x3 set

6 rep al 65%

-Clean & Jerk-

every 2’30” x4 set

1 sc + 1 below hang sc e push jerk (drop) 1 sc e split jerk (65-65-70-70%)

-WOD-

amrap 9′

6/9/12

wall ball 

ttb

(repeat the sequence)

 

Venerdì 22/8

-Deadlift-

every 3′ x3 set

6 rep 65%

-Strength push endurance-

3 set

4 hspu wall facing

6 strict hspu

15 standing french press kb (rpe 7)

(rest 45″ for ex. rest 90″ set)

-WOD-

4 round

200m run

6 ctb

9 power snatch 40/30k

9 burpee over bb