PROGRAM CLASS DAL 1 SETTEMBRE AL 7 SETTEMBRE

 

 

 

CLASS  PROGRAM

Lunedì 1/09 week test

-Back squat-

find 5 rm in 15’

-Bench press-

find 5rm in 15’

-WOD-

3 rft

500 run

30 pull up (25 rep reg/ 20 rep beg)

 

Martedi 2/9

-Snatch-

in 15′ find PR of snatch

(Beg. (Peso gestibile) every 3’ x5 round

2 hang squat snatch+ 3 ohs con 2” in buca)

-WOD-

emom x30 round (45″ on – 15″ off)

  1. row
  2. db snatch alt. (22,5/15k)
  3. ab mat sit-up
  4. b.o.DB front
  5. rest 60″

 

Mercoledi 3/9

-Clean and jerk-

find 1rm in 15′

-Gymnastic strength-

find max rep strict pull up

fin max rep strict hspu (Beg. hspu box con mani sudeficit)

-WOD-

1k row

50 thruster empty barbell

30 ttb

cap. time 10′

 

Giovedi 4/9

-Deadlift-

Fin 5rm in 15′

-Seated press strict-

Find 10rm in 15′

-WOD-

“Cindy”

amrap 20′

5 pull up

10 push up

15 air squat

 

Venerdi 5/9

-Front squat-

Find 5rm in 15′

-Parallet L-sit hold-

x3 max time in l-sit position

(rest 90″ after every round)

-WOD-

2 round

50 du

5 wall walks

50 du

10 american swing 24/20k

50 du

20 burpee box jump over

(rest 3′ after first round)

 

 

 

 

 

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