5 sarjaa x 5

A.

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Banded Triceps Stretch 1-2 Minutes
Video

Child's Pose: 1 Minute
Video

ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs Video
10 Air Squats
:20 Second Hollow Hold + PLATES

3' DU

3RND

15 RING PUSH UP + VEST
1XMAX RING STRICT PULL-UP + VEST
10+10 L-SEATED KB PRESS + VEST

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

B.

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

C.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

MOVEMENT PREP
WARMUP SETS
With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…

1 Complex @ 45% of 1RM Snatch

D.
thletes Notes

"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

KILOS
43/29

1 SET DI CINDY :
5 pull-ups, 10 push-ups, and 15 air squat

E.

Athletes Notes

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets
NELLA PAUSA HSW LAVORO DI EQUILIBRIO STACCATO DAL MURO

Lavoro aggiuntivo:
Ogni 2,30" For 5 Set
12,10,8,6,4 P. Press
super set
aperture lateriali: 8 rep

Warm-up

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds
8 banded Good mornings
8 Scapular push-ups
8 Scapular pull-ups
+
2 Rounds
3 Jefferson curls
5 DB strict presses
3 Rope pull ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight on SB movements
* Few short sets/reps of other movements between sets
+
@ workout weight
200m Run
1 Rope climb
2 SB cleans
3 Burpee box jump overs
100m Run
2-3 Bar muscle ups
3 Strict HSPUs
4 SB squats

Warm up(10)
2rds
20 high knees
20 big arm circles 10 f/b
20 heels to rear
20 knuckle dragger

WRK(20)
run, walk, jog, row-just move

Finisher
15 side plank punch thru
1:00 min s/a para stretch

M)
Pull:
12-6-3-6-12

F)
Skill:
5 x 10 French Press
5 x 15 Push Up
5x 20 Banded Push Down

Metcon:
3min AMRAP
21 DL – sandbag
21 BJ
21 KB – 18
-Rest 3 min-
3min AMRAP
18 DL – Sandbag
18 BJ
18 Abmat Sit-ups
-Rest 3 min-
3min AMRAP
15 DL – Sandbag
15 BJ
30 Jump Rope Singles

30 min (5 rounds)

Round 1 (6 min)
10 squat jumps
10 push ups
10 WB

Round 2 (6min)
12 plank jacks
12 dips
12 alternating jump lunges (12 each leg)

Round 3 (6 min)
15 burpees
15 T2B
15 STO (mb, DB, or kb)

Round 4 (6 min)
15 v ups
12 box jumps
10 decline push-ups

Round 5 (6 min)
10 squats
10 HSPU
30 mountain climbers

• all rounds are AMRAP
• score is total reps for each round

3 rounds
10/8 cal bike or row
10 good mornings
10 passthroughs

Deadlifts
Build to a heavy 3RM

Then do.......
E2MOM x3
3 reps @ 90-95% of that heavy 3RM

21-15-9

Boxihyppy
Rinnalleveto riipusta

Accessory

3-4 Rounds

3+3 Pallof walk (2s hold)

10 Ghd hip extension/ Box ghd

4-6 Hamstring walk

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

VOIMA
Superina
3 x 6-8 suorin jaloin mave
3 x 8-10/jalka yhden jalan kyykky eteen
3 x 8/puoli sivutaivutus kk

CIRCUIT
2-3 x 40s./20s.
1. Laite
2. Slam ball paiskaus
3. Köydet
4. Lankussa olkapääkosketukset