PROGRAM CLASSE DAL 26 Gennaio al 1 Febbraio

 

 

CLASS  PROGRAM

DELOAD WEEK

 

Lunedi 26/01

-Weightlifting-

Hang power snatch-

every 2’30″x 3 set

3 rep (75%)

-Push press-

every 2’30 x 3set

1 pp + 2 pj (85%)

-WOD-

for time

20 devil cluster dbx2 (22,5/17,5k)

60 double under

15 devil cluster

30 double under

10 devil cluster

30 double under

 

Martedi 27/01

-Powerlifting-

Back squat, every 2’30” x3 round

2 rep 85%

Deadlift, every 2’30” x3 round

2 rep 85%

-WOD-

AMRAP 15′

2-4-6… box jump over

2-4-6… ttb

4 wall walk

 

Mercoledi 28/01

-Gymnastic-

15-12-9

strict pull up

ring dip strict (horn)

90″ rest every round

-Skill-

10′ Rope climb

-WOD-

AFAP

20 hang power clean (60/40k)

40 burpee over barbell

80 cal row

(split as you want)

cap. time 13′

 

Giovedi 29/01

-Weightlifting-

-Hang squat clean-

every 2’30″x 3 set

3 rep (75%)

-Skill-

hsp, hspu, hsw 10′

-WOD-

“Helen”

3 rft

400m run

21 a.swing (25/16k)

12 pull up

cap. time 12′

 

Venerdi 30/1

-Strict press-

In 10’ find 1 rm strict press

direct in 3 set every 2’00”

2 rep @85%

-Front squat-

every 2’00” x 3 round

2 rep @ 85%

-wod-

air squat 50 -40 -30 -20 -10

hspu 25 -20 -15 -10 -5

v-up 50 -40 -30 -20 -10