Kisoihin aikaa 14 viikkoa jotenka tämä viikko nostellaan ja ensi viikko huolletaan, sitten alkaa 12 viikon rupeama.

rive + työntö

8 x (1+3)@70-

Etukyykky 5x5@70%

Vatsoja 150kpl
reverse hyper 4x15

• Interval of:
1 Interval of:
Assault Bike 0:30 @ max Kcal
Full and complete rest. Registra il numero di Kcal
4 Interval of:
Assault Bike ½ Kcal of 0:30 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 0:30 @ max Kcal gli altri 4 @ max effort alla metà esatta delle Kcal fatte nel
primo.

• For Time:
BB Power Snatch (50/35Kg) 15 reps
C2B Pull Ups 15 reps
BB Power Snatch 12 reps
C2B Pull Ups 12 reps
BB Power Snatch 9 reps
C2B Pull Ups 9 reps

Back Squat 15-15-15 reps.
* First set with narrow feet, second set with wide feet, third set with normal feet.
* Add weight for each set.

Power clean 8-6-4-2 reps. Add weight for every set.

“Morrison”

50-40-30-20-10
KBS
Wall Balls
Step ups

• use extra time to work on a skill

1 REP MAX POWER JERK.

• 6-6-6-6 of:
BB Back Squats (0:03 pause)
80-85% 10RM 6-6-6-6 reps
Pause @ bottom position

10-10-10 of:
BB Back Squats
10RM
90% 10RM 10-10 reps

12 Min EM1/2OM of:
BB Squat Snatch 3 reps
85-90% 1RM
Ogni 1:30 x 8 sets. Le percentuali sono riferite al 1RM di Snatch complex precedente.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.