Lämmittely ja mobility

Työntöliikkeet

4× 30s on 30s off
Kone
Käsipaino vauhtipunnerrus
Lankku

Loppuvenyttelyt

Lepoja

Rästi

GIORNO 1

PARTE A
Warm up

Squat flow

Then 3 round

30 mt bear crawl

20 jj

10 overhead squat banded

PARTE B

Back squat :
7 + 6 + 5 rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1 ( +15 reps col 53%)
‼️‼️📣📣
- partire con le 7 reps al 53 % del massimale
- scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
70 + 60 + 50

80+70+60

90+80+70
...

PARTE C

C1
6x halting Clean Deadlift + hang Clean + clean + jerk

Rest 60”

AMRAP 6’

1 Power Clean

1 Thrusters

1 Shoulder to Overhead

70/50kg

C2
5x5 Ring Dip + 30” L-Sit parallele

 Rest 90”

5x3 Strict Pull Ups in L-Sit + Max rep Strict Pull Ups

Rest 60”

PARTE D

WOD1

3 RND

15BBJO

30 DB Snatch 25-22,5/15-10KG

WOD2

2 RND

200 DU 1

5 BMU (20C2B)

30 DB FRONT RACK LUNGES 25-22,5/15-10KG

2-3 min light cardio
10-15 pass through with light band
20-30 band pull with light band
5 russian baby strech

Warmup:
1000m row
250 easy
250 sprint
repeat

Strength:
Deadlift - used 230 as max
45%x5 - 110
75%x5 - 175
85%x5 - 195
90%x3 - 210
90%x3 - 215

WOD:
21-15-9
Deadlift (65% of max = 150)
HSPU (pike on box
7:40

Resisted Nasal Breathing: 15 breaths.
+
- Global Foam Roll pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

Bench press 5x6 @70%

Alkulämmittely ja mobility

Voimistelua

12 min otm
Käsillä seisonta
Köysi
Jalkojen nosto

Loppuvenyttelyt

Alkulämmittely leikkiä ja mobility

Kyykky

12min amrap
2 kierrosta juoksu
4 boxihyppy
4 seinäpallo
20s lankku

Loppuvenyttelyt