Alkulämmittely ja mobility

Pystypunnerrus progressio

Emom 90s x 6
"Chief"

Loppuvenyttelyt

• 5 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

A,
Hang Power Clean + 2 Front Squat + Split Jerk 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+2+1) in 15-20 mins.

B,
For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg
7 Box Jump Overs @60/50cm
-- Rest 3 mins --
4 rounds of:
7 Box Jump Overs @60/50cm
3 Strict Deficit Handstand Push-ups @10/5cm
5 Hang Power Cleans @84/57kg

Goal: sub 8 mins on each 4 rounder

C,
Every 1 min for 5 mins do:
3 Strict Pull-ups
3 Toes-to-bars
3 Bar Muscle-ups

If this feels "easy" try adding 1 rep to each movement every round.

A.

Warm up
4 round
Rotazioni elastico 20
10 press elastico sotto al piede
10 overhead squat elastico
Then
3 round
12 cal bike
10 burpees
8 push up

5x10 tall box jump rest 1’

Strict Press + push Press + push jerk :

6+8+8 ( dopo ogni set 30’’ hollow position)

6 + 7 + 6

5 + 6 + 5

4 + 5 + 5

3 + 5 + 6
2 + 5 + 5
70 % del massimale di strict Press e tenere per tutte le rep.
Rest tra i set 2’

PARTE C

C1

30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

Rest 90”

20 V-Up con WallBall 6/5kg X 4

Rest 60”

C2

5x 500mt Row Rest 60”

D.

WOD1

For Time:
30 HSPU
40 Deadlift (100/70KG) (SC. 80/50KG)
50 Сal. Bike
60 Bar facing Burpees
Time cap: 20' (TOP 16')

WOD2

5 RND
10 BENCH PRESS (70-60/40-30KG)
20 Cal. Row
1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

AMRAP 4, rest 4:
27/21 Cal Bike Erg, 27 Burpees, 27 CTB

AMRAP 4, rest 4:
21/15 Cal Bike Erg, 21 Burpees, 21 TTB

AMRAP 4:
15/12 Cal Bike Erg, 15 Burpees, 15 Pull-Ups

Midline Conditioning
Not for Time:
30 GHD Sit-Ups
40 AbMat Sit-Ups
50 Hollow Rocks
40 AbMat Sit-Ups
30 GHD Sit-Ups

• 4 Round of:
Plyo Box Jump Ups (60/50 cm) 1:00 @ max reps
Row 1:00 @ max Kcal

A, Warm Up
15 Band Pull-Apart x 2 rnd
poi
3 Rnd
10 S-Arm DB Clean and Jerks
10 Sandbag Squat
poi
15 Band Pull-Aparts (Palms Up) x2 rnd

B. Forza
Back Squat
3×3 @85%

C.
Skill – For Time

15 Set di 3/5 Unbroken Strict HSPU

D.
For Time
Row 1000mt
10 Clean and Jerk 60/40kg
Row 800mt
20 Clean and Jerk 50/35kg
Row 400mt
30 Clean and Jerk 40/25kg

20 min AMRAP

20 Wall Ball9/6 kg
20 KBS 20/16 kg
20 DB Snatch 22,5/15 kg
20 Sit-ups
20 Cal row

kovatonkovii

verstaanjengi

4x2 power snatch