Push Jerk

E2MOM X4-5:

• 5 Push Jerk (Touch n Go) *@2-3 RIR

Split Jerk

E2MOM X6-8

• 1 Split Jerk (1s Pause in Catch) *RIR 0-1

Gymnastics

A) E90SEC X 6-8:

• 1 Set of rMU

B) rMU Strength

3-4 Rounds:

• 8-10 Kipping Ring Dip *rest 45s
• 5 Ring Pull Up + 10-20s Chin Over Rings Hold *rest 45s
• 20-30s Ring Support Hold *rest 2min

Strength

A) 3 Superset:

• 10 DB Bench Press
• 8-10 Wide Grip Pull Up

*Rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 No Feet Muscle Snatch (Empty BB)
• 15-20 Banded Face Pull
• 1 Long Set: Empty BB Strict Press

2 mins cardio (bike, run or row)

Then 2 rounds
10 good mornings with empty barbell
10 KB single leg deadlift Per leg

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM

• weight stays the same throughout

GIORNO 1

A.
4RND
REST 1-3' A RND
1 Barbell Front Squat 10-12 PESO: MEDIO
2 Reverse Dumbbell Lunge 10-12 PESO: MEDIO
3 Wall Sit 45" PESO: Bodyweight
4 Standing Calf Raise 10 PESO: Bodyweight

B.

3RND
1 Dumbbell Shrugs 12-15 PESO: MEDIO
2 Standing Alternating Arm Dumbbell Shoulder Press 10-12 per lato PESO: MEDIO/BASSO
3 Hang Clean 10-12 PESO: MEDIO

GIORNO 2

CHEST & TRICEPS

A.
4 RND
REST 1-3' A RND
1 Croci 10-12 PESO: MEDIO
2 Dip anelli 10 PESO: Bodyweight
3 Bottom Half Push-up 30-40" PESO: Bodyweight

B.
3-4 RND
REST 1-2' A RND
1 Close Grip Pushup 10 PESO: Bodyweight + VEST opz.
2 Push-up su DB in verticale 12-15 PESO: MEDIO
3 Single, Single, Double Incline Dumbbell Chest Press (CIRCUITO COMPLETO DI 6 =3+3)

C.
3 RND
REST 1-3' A RND
1 Close Grip Bench Press 10-12 PESO: MEDIO+
2 Straight Leg Bench Dip 10 PESO: Bodyweight
3 Dumbbell Rotational Skullcrusher 10-12 PESO: MEDIO+

GIORNO 3

BACK & BICEPS

A.
4RND
REST 1-3' A RND
1 STRICT PULL-UP 10 PESO:Bodyweight
2 Straight Arm Band Pulldown 10-15 PESO: Elestico medio
3 Side Plank Rotational Press 10-12 per lesto PESO: MEDIO+

REST 5'

B.
4-5 RND
REST 1-3' A RND
1 Bent Row con bilanciere 10-12 PESO: MEDIO+
2 Deadlift 8-10 PESO: MEDIO +
3 Alternating Hammer Curl 10-12 per lato PESO: MEDIO+

REST 5'

C.
4 RND
REST 1-3' A RND
1 Standing Underhand Cable Row 10-12 CON ELASTICI PESO: MEDIO
2 Trazioni strette (alla monkey) 8-10
3 Alternating Dumbbell Biceps Curl 5-8 per lato PESO: PESANTE

GIORNO 4

5-6 RND

1 Reverse Alternating Barbell Lunge 10-12 per gamba PESO: MEDIO

2 200mt run+vest THEN Bodyweight Squat + VEST 20rep REST 1'

3 Standing Calf Raise 15 Bodyweight + VEST

4 2 Front Squat + 3 Back Squat (dal massimale di Front squat considerare il 70-80%)

GIORNO 5

4-5 RND
tra i set tenere 30" di rest
1 Crunch 60"
2 Crunch inverso 60"
3 V-up 60"
4 plank 60"
5 GHD 60"
6 Single Arm Band 'Punch' with Rotation 60" dx
7 Single Arm Band 'Punch' with Rotation 60" sx
6 rest 2'

Bar mu or C2B conditioning (2/3)
Every 90sec for 6 rounds:
~50% of max reps BMU
Tailored version:
Every 90sec for 6 rounds:
~50% of max reps C2B or Pull-U

Mobility/Stretching

20s on, 10s off for 8 rounds

1. Hollow Hold to Knife
2. Plank w/ shoulder taps

Teams of 2 or 3 for time, time cap 45min

600/900m ski/row or 1000/1500m bike
50/75 hang c&j
Ski/row/bike
50/75 pull up
Ski/row/bike
50/75 front squat
Ski/row/bike
50/75 burpee bar over
Ski/row/bike
50/75 weighted lunges
Ski/row/bike
50/75 t2b
Ski/row/bike
50/75 thruster
Ski/row/bike

Painot:
naiset 20 kg
miehet 30 kg
"Kisailijat":
naiset 25 kg
miehet 40 kg

Back squat 2 RM, then 2 sets @ 80% (choose reps)