PROGRAM CLASS DAL 22 SETTEMBRE AL 28 SETTEMBRE
CLASS PROGRAM
Lunedi 22/9
–Back sqaut-
Every 3′ x3 round
7 rep 80% of 5rm
-Bench press-
Every 3′ x3 round
3/5 rep 85% of 5rm
-WOD-
amrap 10′
10+10 db rower 20/12,5k
20 walking lunges alt. db
10 ring dip/horn
Martedi 23/9
“x” set muscolar push and pull
6/9 strict pull up UB
rest 30″
8/11 strict hspu
rest 90″
(work on 110% of test)
-WOD–
3 intervall amrap (3’on -2’off) last round 5′
50 du
6 wall walks
6 bar mu
12 cal row
(strat where you stopped)
-ACCESSORY WORK-
4 round
12 babrbell curl (buffer 1)
30 ” rest
12 babrbell french press (buffer 1)
90″ rest
Mercoledi 24/9
-Snatch-
every 2′ x2 round
3 high hang snatch 64%
2′ x2 round
3 hang snatch (2″ in hang) 70%
2′ x2 round
3 below hang snatch (2″ in below hang) 73%
2′ x2 round
3 squat snatch 76% (3″ from floor to knee)
-WOD-
3 RFT
400 run (or 500mt row)
10 hang db snatch dx. 25/17,5k
8 db step over box
12 burpee box jump over
8 db step over box
10 hang db snatch sx. 25/17,5k
12 burpee box jump over
cap. time 25′
Giovedi 25/9
–Front squat-
3 set every 3’
7 rep at 85% of 5Rm
– Clean and jerk –
Every 2′ x2 round
3 hip power clean and push jerk (60%)
every 2′ x2 round
1 hang power clean + 1 below knee power clean and jerk
1 fsq and jerk (67%)
every 2′ x2 round
3 squat clean and jerk from ground (3″ from floor to knee) 73%
-WOD-
EMOM 15′
- 4 power clean + 4 push jerk + 4 power clean and jerk (42/30k)
- 4 ring mu (reg. 8 ttb or beg. 10 ktc)
- max call row
- rest
- rest