Lat Smash
youtu.be/LCEyEuMxhkI
MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

4 RND
10 Calorie ROW/30 DU
10 Single Leg KB Deadlift
10 Push-Ups
20 R. TWIST

STRENGHT PL
Deficit Deadlift
USARE UNO RIALZO SOTTO I PIEDI
10×3 @65%
REST 90"

WOD
CON VEST O ZAINO

AMRAP 10'
20 CAL ROW / 15 DOWN & UP
40 Air Squat
20 C2B

SKILL
SNATCH PULL COMPLEX

OGNI 2' X 5 SET

1 PAUSING SNATCH DEADLIFT
1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
1 HANG SNATCH PULL (GINOCCHIA)
1 SNATCH PULL (DA TERRA)

CARICO

1 SET ) 50% @ 1RM SNATCH
2 SET ) 55% @ 1RM SNATCH
3 SET ) 60% @ 1RM SNATCH
4 SET ) 65% @ 1RM SNATCH
5 SET ) 70% @ 1RM SNATCH

WOD
PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
LAVORANDO PER 3' E RIPOSANDO 2'
NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

3' On / 2' Off
200 DU
30 Devil Press
35 BMU/RING
40 W. BALL
35 SQUAT SNATCH (40-50KG/25-35KG)
30 Burpee Box Jump Over
20 HSPU

OPTIONAL
3×10 Back Rack Split Squat 5 per lato
4×16 L-seated db press (8+8)
4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
5x20 sit-up +plates

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core strength
100 sit ups

E2MOM 30 bicycle crunches

WOD
Double tabata
0:40 on 0:20 rest
EMOM 30:00
Min 1: row calories
Min 2: KBS
Min 3: air squats
Min 4: bike calories
Min 5: sit ups

Alkulämmittely ja mobility

Harjoitellaan kk heilautusta

Otm 8
4-8 kk heilautus
20-30s punnerruspito

5min amrap
40m Viivajuoksu
+1 burpee /kierros

Loppuvenyttelyt

A,
5 rounds for quality of:
20m Yoke Carry @130/95kg
30m Prowler Push, pick load
Rest 1:30

Prowler Pushes- light load

B,
Every 1 min for 9 mins, alternating between:
12 Deadlifts @102/70kg + 30 Double Unders
6 Hang Power Cleans @102/70kg + 30 Double Unders
3 Push Jerks @102/70kg + 30 Double Unders

C,
3 rounds for quality of:
30 Mini Band Good Mornings
10 Jefferson Curls, pick load
10 L/10 R Single Leg Hip Thrusts, pick load
Hip Hinge + Lateral Raise Hold, pick load, 20 secs

Jefferson Curls or Back Extension

Complete 2-3 rounds.

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

STRENGTH
1a) DB RDLs: 4 x 8. Rest 30s.
- done with TWO DBs
1b) DB Hammer Curls: 4 x 8-10. Rest 30s.

2) Plank Complex: 4 x 10s + 10s + 10s. Rest 30s.
- Side Plank + Elbow Plank + Side Plank.

METCON
AMRAP 10 ascending reps:
1 DB Man Makers (50, 35)
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..
*Score = highest round completed

EXTRA CREDIT
Banded Triceps Pushdowns: 50-40-30-20-10, done AFAP.

EILINEN / HUOLTOA

Warm up
High knees
Butt kicks
Shuffle swings
Toe touches
Toy soldiers
Duck walk
Spider-Man lunge

Core workout
EMOM x 12
Min 1: 0:30 plank
Min 2: 12 leg raises

WOD
800m row
30 DB thrusters
400m row
20 DB thrusters
200m row
10 DB thrusters

3" paused deadlift 5x3

5 RDS (AMRAP)

30 sec on, 30 sec off

1) Jumping squats
2) HSPU/ Pike push ups
3) Plan hip touches