A.

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Banded Triceps Stretch 1-2 Minutes
Video

Child's Pose: 1 Minute
Video

ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs Video
10 Air Squats
:20 Second Hollow Hold + PLATES

3' DU

3RND

15 RING PUSH UP + VEST
1XMAX RING STRICT PULL-UP + VEST
10+10 L-SEATED KB PRESS + VEST

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

B.

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

C.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

MOVEMENT PREP
WARMUP SETS
With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…

1 Complex @ 45% of 1RM Snatch

D.
thletes Notes

"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

KILOS
43/29

1 SET DI CINDY :
5 pull-ups, 10 push-ups, and 15 air squat

E.

Athletes Notes

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets
NELLA PAUSA HSW LAVORO DI EQUILIBRIO STACCATO DAL MURO

Lavoro aggiuntivo:
Ogni 2,30" For 5 Set
12,10,8,6,4 P. Press
super set
aperture lateriali: 8 rep

160 min
Warm up for 5 min

1.BMU
- 1 + 2 + 4x3
- 15

Hard routine

2.WL
Power clean + push jerk
H1+1

3.Metcon
4 rounds, IGYG:
13 BJO
11 C&J @ 42.5 kg
2 rope climbs
Times: 2.24, 2.23, 2.18, 2.10

4.Strength accessory
A. SCTB pull up
- 4 4 5 5

B. Stationary dips
- 4x8

C. 3 sets:
5+15 DB press - 25 + 15/15/10 lbs
10/s bicep curl - 20 20 20 lbs
8 side lat. raise - 15 15 15 lbs

D. 3 sets:
10 v-up
15 hollow rock
15 leg raises

1 x 3 deadlift RM

EMOM 15mins
Minute 1: 6 Strict C2B Chin-ups
Minute 2: 9 Push Press @60/42.5kg
Minute 3: 12 Alternating Step-ups @22,5/15kg ,60/50cm (total reps)

Goal: Have at least 30s to recover each minute

3-4 rounds:

10+10 one leg deadlift
20 box step ups (with KB)
10+10 shrimp squat/ pistol squat
-rest as needed-

WOD
10min. amrap
10x air squat
9x KB/DB hang snatch right arm
10x tuck crunch
9x KB/DB hang snatch left arm

Power work:

5 sets
5 repetitions

5 standing jumps as high as possible

rest 2min between sets

WOD:

AMRAP 15min

400m run
20 bench dips (use a wall or park bench)

• 1 rnd:
  400m Run
  4+4 Spider lunge +twist
  4+4 Up&down dog
  8+8 Active shoulders + Kipping swings

• Run 200m

• Mobility...

• 2 rds:
  4-6 Thruster w/db's
  4-6 Pull ups/C2B

Lunge Flow video

3 kertaa Back squat, 95% 5RM

5 - 5 - 5