Chipper ja naru aikaa vastaan

30 DU
30 toes to bar
25 DU
25 leukaa
20 DU
20 punnerrusta
15 DU
15 HSPU

C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

LUNEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15

• 3-…-3 of:
BB Deadlifts 3RM

4 Rounds

45 seconds work, 15 second rest.

• KB walk 2x24/16 kg ( KB Over head walk until failure -> KB Front rack walk until failure -> Farmers carry remaining time)
• Tyre flip -> Tyre jump -> Tyre Burpee
• KB box step overs 2x16/12 kg
• Row
• Mace Press (Floor press with sledge hammer + 10/5 kg)
• V-Ups + Knee hugs

2 Minute rest between rounds

• 3 Round of:
BB Shoulder to Overhead (50/35Kg) 21 reps
One-Arm KB Swing Snatch Dx (24/16Kg) 21 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 21 reps

Rest day, total workouts of the week 12 hours, x 7

Meton: ma, ti, ke, pe, la
Aer: ti, to, 30+40 = 70 min
Squat: 650 kg

Gymnastics:
Pull up 60
C2B 45
T2B 40
HSPU 55

MU ma, pe 17
BMU ti 22
Bfly la
HSW ti, ke, pe

Sleep 3/7
Avg. time to bed 22:50
Avg. sleep time 7 h 53 min

Bench Press 5x5

3 Rounds
Work: 15 sec/ Rest: 45 sec
a. kettlebell swing
b. ski cal
c. wall ball

AM: 55 min
Warm up for 20 min
1.Running intervals
A. 2x600m @ 135 s. pace
- 300 m walk rest between efforts / 3.00
- Times: 2.15, 2.15
- Rest 3-4 min / 4.00

B. 4x400m @ 90 s. pace
- 200 m walk rest between efforts / 2.00
- Times: 1.29, 1.29, 1.29, 1.28

PM: 140 min
Warm up for 15 min

1.HSW
- 21 m.

2.Ring muscle up
- Skill drills
- MU 10 x 1 + 2 x 2
- Total of 14 MU

3.Ring muscle up accessory work
A. False grip Top of Ring pull up hold
- Accumulate 60-90 s. in 5-10 s. intervals - 6x10 s. / 60 s.
B. Ring Bottom of dip hold
- Accumulate 60-90 s. in 10-15 s. intervals - 6x10 s. / 60 s.
C. Low ring leg assisted Muscle ups
- Accumulate 15-20 reps - 12 reps
D. False grip hollow rocking swings - 5 6 7 reps

4.Deadlift
A. 4x6+ @ 75 %
- Rest as needed
- Last set 8 reps

5.Strength accessory - not done
- Seated knee extensions 3 x 15
- Side plank hip raises 3 x 10+10