PROGRAM CLASSE DAL 2 Marzo al 9 Marzo

 

 

CLASS  PROGRAM

Lunedi 2/3

-Weightlifting-

every 45” x3 set

1 ps+1ss 70%

60” rest

every 45” x3 set

1ss+ 1 ss 75%

60” rest

every 60”x2 set

1sn+1sn 80%

60” rest

every 60” x2 set

1 sn+ 1sn 82%

-wod-

3rft

60 du

15 ttb

12 dbx2 thrust (22.5/15)

cap.time 9’

 

Martedi 3/3

-Powerlifting-

emom 24′

1. 1/2 rope climb 
2. rest
3. 5 back squat 75%
4. rest
5. 8 floor press rpe 8
6. rest

-WOD-

26.1

 

Mercoledi 4/3

-Skill-

hsp/hspu/hsw (12′)

-Gymnastic conditioning-

12 set (20″on-40″off)

1. strict pull up
2. strict ring dip

-WOD-

for time

american swing

50-40-30-20-10 (25/16k)

200 run every round

cap. time 12′

 

Giovedi 5/3

-Weightlifting-

every 45″ x3 set (70%)

1 power clean and jerk + 1 squat clean and jerk tng

60″ rest

every 45″ x3 set (75%)

1 power clean  + 1 squat clean and jerk tng

60″ rest

every 60″ x2 set (80%)

1 power clean and jerk -DROP- 1 squat clean and jerk

rest 60″

every 60″ x2 set (82%)

1 clean pull -DROP- 1 squat clean and jerk

-WOD-

10 round

5 hspu

5 hang power snatch (45/30k)

5 burpee over barbell

cap. time 13′

 

Venerdi 6/3

-Powerlifting-

emom 20′

1. 2 tng+2tng rep deadlift 75% 
2. active rest shuttle run
3. 8 hip thrust same weight deadlift
4. rest

-WOD

5 round

400m run

15 sdhp (45/30k)

cap. 20′