PROGRAM CLASSE DAL 19 Gennaio al 25 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 19/01
-Snatch work-
every 2’15” x5 set
5 rep 72%
3 rep 75%
2 rep 77%
2 rep 80%
1 rep 82%
(work on last 1 rm, and perform ever power snatch)
-Push press/push jerk-
every 2’00” x3 set
3 pp + 2 pj (80% or rpe 8)
-WOD-
AFAP
9 front squat
9 power clean
6 front squat
6 hang power clean
(80/55k)
every drop perform 12 burpee over barbell front
Martedi 20/1
-Powerlifting-
in 10′ find 1 rm deadlift
every 3′ x3 set
3 rep 90%
-Skill-
Rope climb 10′
-WOD-
amrap 15′
200/150m row
10 ttb
10 shuttle run (7,5+7,5m=1rep)
Mercoledi 21/1
-Gymnastic-
3 set
12 strict pull up
12 strict dip
2′ rest
-Skill-
Hsp, hspu, hsw10′
-WOD-
4 rft
10 thruster (40/30k)
35 double under
5 bar muscle up
Giovedi 22/1
-Weightlifting-
Power clean and jerk
every 2’15”
5 rep 70%
3 rep 75%
2 rep 80%
3 rep 77%
1 rep 82%
-TEAM WOD 3 ATH-
4 k run
5 k row
6 k ass bike
(split as you want)
Venerdi 23/1
-Powerlifting-
Bench press
every 2’30” x3 set
3 rep 90%
-Front squat-
every 2’30” x3 set
3 rep 90%
-WOD-
amrap 10′
3m hsw (6 hspu kip.)
6 pistol alt.
9 v-up