PROGRAM CLASSE DAL 12 Gennaio al 18 Gennaio
CLASS PROGRAM
FOCUS MESOCICLO:
1. MIGLIOARE ED INCREMENTARE I LIVELLI DI FORZA GENERALE DI BASE E L’IPERTROFIA FUNZIONALE.
2. OTTIMIZZARE LA FLUIDITA’ DEI MOVIMENTI E LA TRAIETTORIA DELLE ALZATA OLIMPICHE LAVORANDO CON ESERCIZI SPECIFICI CHE HANNO LA FINALITA’ DI RINFORZARE I PUNTI CHE PER LA MAGGIOR PARTE RAPPRESENTANO DEELLE WEAKNESS.
Lunedi 12/9
-Weightlifting-
In 10′ find heavy power snatch
direct in, every 2’00”
5 rep 70%
3 rep 72,5%
2 rep 75%
3 rep 75%
2 rep 77%
1 rep 80%
1 rep 82%
-WOD-
“Fran”
21-15-9
Thruster (43/30k)
Pull up
cap. time 9′
Martedi 13/9
-Powerlifting-
Bench press find 1 heavy rm in 12′
direct in
every 2’30”
round 1_3/5 rep 75%
round 2 e 3_2/4 rep 77%
round 4_1/3 rep 80%
-WOD-
x2 round
emom 8′
- cal row
- burpee over line step back
- american swing 24/16k
- rest
3′ rest
Mercoledi 14/9
-Gymnastic strength-
4 round
10 strict pull up
10 ring dip/horn
2′ rest
-Skill time 10′-
rope climb
-WOD-
amrap 12′
10 lunges walk dbx1 oh (25/17,5k)
30 du
5 hang cluster dx
5 hang cluster sx
Giovedi 15/01
-Weightlifting-
in 10′ find 1 rm power cleand and jerk
every 2’30”
4 70%
2 75%
1 80%
2 77%
1 82%
-WOD-
amrap 20′
6 hspu
8 bjo
9 ttb
Venerdi 16/01
-Powerlifting-
in 10′ find 1 rm front squat
every 3′ x3 set
3 rep 85%
-TEAM WOD-
4 round
30 wall ball (split as you want)
15 deadlift syncro (80/55k)
4oom run syncro