PROGRAM CLASS DAL 8 SETTEMBRE AL 14 SETTEMBRE
CLASS PROGRAM
Lunedi 8/9
-Back squat-
Every 3′
3×9 rep al 75% of 5rm
-Bench press-
Every 3′
3×6/8 rep al 80% of 5rm
-WOD-
amrap 15′
10 barbell bent over row (buffer 2)
12 step box alt. kb 20/16
10 barbell push up
Martedi 9/9
-Muscolar pull/push strength-
x set
4/8 strict pull up ub.
rest 30″
6/10 hspu strict ub.
rest 60″
(to perform 100% rep of test)
-WOD-
4 round (4’on – 2’off)
50 du
3 ww
5 bar mu
10 ttb
12/9 cal row
(start where you stop)
Mercoledi 10/9
-Snatch-
every 2′ x2 round
3 high hang snatch 60%
2′ x2 round
3 hang snatch 65%
2′ x2 round
3 below hang snatch 67%
2′ x2 round
3 squat snatch 70% (3″ from floor to knee)
-WOD-
4 round
500mt row
20 wall ball
10 c&j DB alt. 22,5/15k
Giovedi 11/9
-Front squat-
Every 3′
3×9 rep al 75% of 5rm
-Clean & Jerk-
Every 2′ x2 round
3 hip power clean and push jerk (55%)
every 2′ x2 round
1 hang power clean + 1 below knee power clean and jerk
1 fsq and jerk (60%)
every 2′ x2 round
3 squat clean and jerk from ground (3″ from floor to knee)
-METABOLIC STAMINA-
emom 20′
- 3 power clean + 3 pj + 3 clean & jerk (40/30)
- 2/4 ring mu (3/6 strict pull up)
- max cal ass. bike
- rest
- rest
Venerdi 12/9
-Deadlift + Seated press-
3 super set
6 deadlift 75% of 5rm
60″ rest
8/10 rep db press of 5rm
2′ rest
-WOD-
3 round
50 du
15 hspu
50 du
10 devil press dbx2 20/12.5k
50 du
30 box jump over
3′ rest