Back squat 5x5 reps, then max reps @ 80%

Bench press 5x5 reps, then max reps @ 80%

Kisaryhmän treenit

Warm-up
5:00 Row @ increasing pace each minute
+
2 rounds
5/side Single-leg deadlift
10 Scapular floor angels
5m/side KB single-arm front rack Duck walk
+
Barbell complex (3 Deadlifts + 2 hang power cleans + 1 Front squat)
Build to workout weight
+
2 rounds @ increasing pace
3 Bar-facing burpees
3 Deadlifts
3 Hang power cleans
3 front squats
– Rest 1:00 between rounds –

Back Squat Conditioning (45/35kg)
When you hear the lyrics you'll know what to do!

5x3
@70-85%
Rest 2-3min.

Sali kiinni

00:00 - 02:00

2 Rounds of:

10 Pull-ups

10 Double Dumbbells Thrusters 2×22,5/15Kg

02:00 -04:00

2 Rounds of:

12 Pull-ups

12 Double Dumbbells Thrusters 2×22,5/15Kg

04:00 -07:00

2 Rounds of:

14 Pull-ups

14 Double Dumbbells Thrusters 2×22,5/15Kg

07:00 -10:00

2 Rounds of:

16 Pull-ups

16 Double Dumbbells Thrusters 2×22,5/15Kg

10:00 -13:00

2 Rounds of:

18 Pull-ups

18 Double Dumbbells Thrusters 2×22,5/15Kg

A.
5' DU SUDDIVISI IN
40" ON
20" OFF

3' BIKE

PVC+MOBILITY

B.

empty bar:

Overhead Squat
2 x 6-8 rep

rest 2' poi

Front squat

2x6-8 rep

rest 2' poi

Front squat in mezza accosciata con movimento lento

2x6-8 rep

C.
emom ogni 2' per 10 set (20')
complex

Hang Clean + Clean + Jerk

Incrementare il carico ogni set

B.
emom ogni 2' per 10 set (20')
50 du
8 c&j
partenza 50% @1rm c&j
incrementare il carico ogni set

C.
3 rnd
DB Press one arm x 8 Rep per lato
Rest 90"
DB Hammer Curl x 10 reps

D.

4RND

20/15 Cal. Bike
20 GHD
8 power clean (70-60/45-35kg)
40mt KB F. Carry

rest 60" tra i set

Lavoro opzionale
6 rnd
500/400mt Row
15 Burpees Over the Row

70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Box jump
40 Kipping Handstand Push-ups