A,
Back squat cycle 4 week 2
1x3@70%
1x3@80%
1x3+AMRAP@90%

B,
Snatch Balance 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Tempo Snatch Grip Deadlift 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

4 sec pull from floor to standing position.

D,
For time:
100 Dumbbell Box Step Overs @17,5/12,5kg

Every 1 min complete:
3 Dumbbell Power Clean & Jerks@17,5/12,5kg

Goal: sub 15 mins

E,
Every 1 min for 12 mins, alternating between:
10 Ring Walk Outs
Ring Support, 20 secs + Bottom Ring Dip Hold, 20 secs
10 Hip Extensions + 10 Ski Erg Calories

Hip Extensions- add weight if able

Strength:

3 rounds:
10 Goblet squat
10 Box step up
-rest 1-2 min between rounds-

EMOM 6
8-12 bulgarian split squat (right)
8-12 bulgarian split squat (left)

Front Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

E2MOM 5
5x Thruster (40/60kg) +
10x Bar over burpee

E2MOM 5
5x Squat Clean (40/60kg) +
10x T2B

Tabata 1.
Pull up (kipping)
Burpee

Rest 2min

Tabata 2.
DU / SU
V-up

4x 12min EMOM

(19.2. Ish)
EMOM
1) 20 t2b
2) 50 DU
3) 10 sclean 55/35
4) Rest

Rest 2min

(18.3. Ish)
1) 15 OHS 35/50
2) 70 DU
3) 10-8 Ring mu / Ring pull up
4) Rest

Rest 2min

(17.4ish)
1) 15 DL
2) 15 WB
3) 15 hspu
4) Rest

Rest 2min

( 21.1. Ish)
1) 10 m hs walk
2) 10 m oh Lunges
3) 10 d-ball over Shoulder
4) Rest

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

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets

Basic Endurance 60 minutes

Row 1000/900m
1 RDS Unbroken TnG D.T @ Moderate (12 deadlift, 9 Hang power Clean, 6 Push jerk)
12 Dumbbell Bench Press
10 L-Sit Ups

3 RDS
3 skin the cat
Ring arch hang, belly on floor 30 s
Side hang 30s both sides
7 breathing crabs

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with just bodyweight
15 hip bridges
10+10 birddogs
5 dynamic squat streches
10+10 plate windmill @5kg
Then Workout warm Up
2 rounds
1:30 ski erg (increase pace each round)
20m bear crawl
10m lunge + torso rotation
10m inch worm
10m toe touch walk
10 scap pull ups + 5 kip to swings
10 ring row
10 barbell stoh