PROGRAM CLASSE DAL 2 Febbraio al 8 Febbraio
CLASS PROGRAM
Lunedi 2/02
-Weightlifting-
every 2′ x2 round
3 power clean + 3 front squat + 3 jerk (70-75%)
every 2′ x4 set
5 c&j 80% – 4 rep 82% – 3 rep 80% – 2 rep 84% – 2 rep 86%
-WOD-
amrap 15′
3 bar/ring muscle up
6 bbjo
9/12 cal. row
Martedi 2/2
-Powerlifting-
Bench press:
every 2’30” x4 set
3/5 rep 75%
2/4 rep 80% (2 round)
1/3 rep 82%
Deadlift:
every 2’30” x3 set
3 rep 85%
2 rep 87%
1 rep 90%
-WOD-
for time
300 run
21-15-9
snatch 40/30k
ttb
Mercoledi 4/02
-Gymnastic-
5-8 strict pull up
5-8 strict dip
2′ rest
(stop when arrive at 40 of each)
-Skill-
hsp, hspu, hsw
-CONDITIONIG VO2 MAX-
6 set (3′ on – 2′ off)
alternate rower an ass bike
Giovedi 5/2
-Weightlifting-
every 2′ x3 set
3 hang power snatch 70-72-75%
every 2′ x3 set
2 hang low snatch 72-75-77%
every 2′ x3 set
1 snatch from ground 75-77-80%
-WOD-
10 burpee over DB (start every round)
10 – 12 – 14 – 16 – 20 hang power clean DB (25/17,5k)
10 – 12 – 14 – 16 – 20 hspu
Venerdi 6/2
-Powerlifting-
Back squat
in 10′ find 1 heavy rep
every 2’30” x 3 round
- 2 rep 85%
- 2 rep 85%
- max rep in 15″ at 65%
-WOD-
for time
12 squat clean (60/35k)
24 ctb
9 squat clean
18 ctb
6 squat clean
12 pull up
cap. time 10′