Warmup:
1000m Row

Working up to a 1RM on the Press
95, 115, 125, 135, 135F

3 X 800m Run
Mile pace ranged from 6:18 to 6:10

Squat clean & jerk
5x3

0700-0800 Morning run with Academy Class 2.5 miles with dirt hills.

2030-2130 Evening workout

5x5 strict push press
10 @ #75
5 @ #95
5 @ #105
5 @ 115
5 @ 125
5 @ 135

3 station bicep curls / 3 sets at each station for one min until failure then switch
Seated Dumbbells #30
Standing Straight Bar #65
Standing Curl Bar #65

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 Front squat 60kg
Il risultato è il round più lento

Rest day, total workouts of the week 7 hours, x 4
Week 2/3

Strength & conditioning
Metcon x 1
Aerobic work x 2 - 75 min
Upper body strength x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY - 60
BCTB - 65
HSW -

Recovery
Sleep, 8+ hrs/week - 3
Avg. time to bed - 23:00
Avg. hours asleep - 7 h 50 min
Avg. cals/day - 2800

• 1 Set of:
BB Power Snatch touch n’go 10 reps unbroken @ max load
1:00 rest
BB Power Snatch touch n’go 10 reps unbroken @ 85-90% max load
1:00 rest
BB Power Snatch touch n’go 10 reps unbroken @ 85-90% max load
Costruisci progressivamente il massimo carico con cui riesci a fare 10 reps unbroken poi con l’
85- 90% di quel carico fai altri 2 sets.

5 sets (20 mins)
6-8 Ring Pull up
- after each set 30 sec L-sit on box
- 60 sec rest after each round
Scaling: neagtive , partner assisted, feet on floor ,

Training weekend, workout 1

135 min
Warm up for 20 min

1.WL
Snatch waves: 3 x 3+2+1
- 40 42.5 45 kg
- 42.5 45 47.5 kg
- 45 47.5 50 kg

2.Metcon
AMRAP10, YGIG:
10 TTB + 5 PC - 35 kg
10 BOB + 5 FS - 35 kg
10 wall ball + 5 PJ - 35 kg
Reps: 2 rounds + 21 reps

3.Mobility

Perform 7 sets of 3 reps increasing the weight each set.
The three positions are working from the top down:
1 – High Hang (Pockets)
2 – Above Knee
3 – The Floor
(Without letting go of the bar, perform a High Hang Squat Clean, Hang Squat Clean & Squat Clean in succession.)

55, 65, 70, 75, 80, 85, 90. Plus 1 @ 95#

Tabata
DB Snatch
Lunges with KB
Planks