Tempaustekniikka 5 x 2 tempaus

Työntötekniikka 5 x 2+3 työntö

WEIGHTLIFTING

Power Snatch

Every 45sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4 (2-4 reps in the tank)

Good, technical lifts, not all out!

5 kierrosta

50 naruhyppyä
10 HSPU boxilta
3 PEP

A.
PVC+Mobility
For Time
2k Bike
2 Rnd Mary
Mary:
5 HSPU
10 alt.Pistols squat
15 Pull-Ups

B.
For Time
3 Rnd
20 Overhead Walking Lunge BB 45/30kg
40/30 Cal. SKI Erg

C.
Ogni 5’ per 20’
10 HSPU
10 Squat Clean 50-45/35-25kg
10 TTB
10 Power Snatch 50-45/35-25kg

D.
Bulgarian Split Squat BB back rack
6×8
(3 set per gamba)

E.

AMRAP 15’
Run 200m
8 STOH 50-45/35-25kg
2 BMU o 6Ring Dip

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(20)
:35 on :25 off x5
airdyne
low plank
body builders
high plank

Finisher
50 cross crunch
1:00 min chest opener

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

Pre-WOD:
5X2 O/H Squat (45#,65#,75#,85#,85#)

WOD - For Time:
- 200 Meter Run
- 7 Power Snatch (#135/95)
- 7 Muscle Ups or 14 Pullups and 14 Ring Dips
- 200 Meter Run
- 5 Power Snatch
- 5 Muscle Ups or 10 Pullups and 10 Ring Dips
- 200 Meter Run
- 3 Power Snatch
- 3 Muscle Ups or 6 Pullups and 6 Ring Dips

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

A.
5’ DU
PVC+Mobility
4 Rnd
12 KB Thruster (6+6 ) One arm
10 Tall Box Step Up
12 cal. Bike

B.
Emom: Ogni 90” (10 set):
Hang Clean + Jerk
(2+2)

C.
10 rnd
10 Cal. Row
10 Wall ball

D.
Pause Front Squat
3-3-3-3-3
70%+ 1RM
Pausa di 5” in bottom position

E.

Ogni 10’ , per 30’ (3 set):

400 Meter Run
10 Burpee Box Jump Over
10 C2b
10 Burpee Box Jump Over
30 GHD sit-up![]

Tall Box Step Up

(https://cdn.wodconnect.net/uploads/comment_upload/image/8542/118ec74bb5704fa58473c238a4159e182154dd93480c868f932c69e3f268c409.jpeg)