Front squat ladder:

2+2+3+3+4+4+3+3+2+2
50%+50%+60%+60%+70%+70%+75%+75%+80%+80%

Aikaa vastaan
Superkids:

3 x

100 m juoksu
15 boxihyppyä
10 linkkaria
5 kuperkeikkaa

Ninjat

3 x

300 m juoksu
20 boxihyppyä
15 linkkaria
10 valakyykkyä

Giorno 1

PARTE A

Warm up
Lunge flow

Thoracic flow

Then 3 round
250 mt row
10 press bilancere vuoto
10 lunges bilancere vuoto

PARTE B

6 set :
6 strict Press 80%
12 front rack lunges

2' REST

Dl 4x6 (singole ) 79%

2' REST

PARTE C

C1
Ladder Snatch

every 2’ for 10’

1 snatch

50-60-70%

Rest 2’

every 2’ for 8’

1 snatch

70-80-90%

C2

3x 30” Bike

 15 <a href='/journal/movements/133'>Goblet Squat</a> 16/10kg 

Rest 60”

3x 30” Bike

 30” Wall Sit

Rest 60”

3x 30” Bike

 10 2kb Front Rak Reverse <a href='/journal/movements/1109'>Lunges</a>

WOD1
For Time:
30-20-10
STOH 60-50/45-35KG
TTB
CAL. ROW

WOD2
“Helen”
3 RND
Run 400mT
21 A. SWING 24/16KG
12 Pull Up

4 Sets - Focus on control of each movement - move slow and deliberately

6-8 Half Kneeling Bottom Up KB Press/arm
rest 30sec
12 Lateral Band Walks
rest 30sec
12 Scapular Push Ups on Elbows
rest 60sec

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Practice SLIPS for 20 minutes.

For Time:
GHD Sit Ups 30 reps
Ring Muscle Ups 9 reps
GHD Sit Ups 20 reps
Ring Muscle Ups 7 reps
GHD Sit Ups 10 reps
Ring Muscle Ups 5 reps

• “Heavy Grace” 30 reps for time:
BB Clean & Jerk (84/55Kg)Your text here...

2-2-2-2-2-2-2 of:
BB Squat Snatch from Blocks
2 reps
2 reps
2 reps
Heavy 2 reps
90-95% Heavy 2-2-2 reps
Riscaldati progressivamente e poi in 4 sets arriva sino ad una doppia quasi massimale dopodiche
con il 90-95% di quell carico fai altri 3 sets.

5 Rounds for time of:

50 ft Handstand Walk
5 Squat Cleans 225/155

4 Interval of:
Row 4:00 @ 85-90% MHR
2:1 rest each interval