GIORNO 3

PARTE A

Lunge flow

Then 3 round

10 Superman solo gambe + iso 10”
15 spinte bacino
10 ponte con braccia tese + iso 20”

PARTE B

Da 10 a 1 di :

• Deadlift (BW)

-ring dips

rest tra i primi 5 set 1’ , poi 30’’

POI

5x5 squat clean Bw rest 60’

PARTE C

C1

In 20’ performe

100/85 Cal Row

1500mt Run

In the remaining time

Max Cal Skierg

C2

3 set di:

2 <a href='/journal/movements/59'>Hang clean</a>

2 tirate Pull

2 <a href='/journal/movements/2309'>Muscle Clean</a>

Rest 40”

2 <a href='/journal/movements/54'>Hang Power Clean</a>

2 <a href='/journal/movements/5'>Power Clean</a> 

2 <a href='/journal/movements/23'>Front Squat</a>

Bilanciere vuoto

4x3 Muscle Clean rest 40”

(Peso leggero)

5x (2 Power Clean + 1 Squat Clean)

(Add weight every set)

 Rest 60”

PARTE D

WOD1

AMRAP 15'

8 squat clean
10 TTB
12 Box Jump

WOD2

5 RND
10 Cal. Row
6 Double DB Hang Clean and Jerk
4 Bar Muscle Ups

Rest :60"

12' AMRAP
24 DU (48 SU)
12 (6/6) KB pull through
9 KB goblet squat
6 H2H KB swing

Bench press 2 RM, then sets @ 80%, 70%,60% (choose reps)

Back: 4 rounds of:
15 KB swings
8 Barbell OH squats
15 KB SDLHP
8 Barbell Good mornings
Rest

13 min AMRAP

50 cal soutu
40 wall ball
30 pistoolikyykkyä

loppuaika AMRAP HSPU

Skaalaus

40 cal soutu
30 WB
20 pistooli
loppuaika etunojapunnerruksia

Push press 2 RM, then max reps @ 80 %

Harjoitellaan

*Kippi
*Kippi polvet rintaan
*Kippi varpaat tankoon

Eilinen treeni

• reverse hyper

4x15-20

-Käsilläseisontaa seinää vasten ja ilman tukea
-3 x max reps tiukkaleuka / koutsi spottaa
-Käsilläseisontapunnerrus boxilta