A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

WARMUP
5 min of single under or double under practice.
Alt. 5 min of hard cardio to warm whole body up.

50 squats change feet position after every 10 reps
30 squat rotations.

STRENGTH/SKILL
15-20min practice
Skill focus is to work on your pistol squat. Work from top down or from bottom position. You will integrate mobility in to this.
Reduce range of motion or use something to help you come out of the squat. like a stick or band.

Stay pain free during this practice. If you have had any surgery or problems recently. Go really slow!

( If you are badass at pistols....good for you) Do 5 sets of 10/ per leg Alternating. Weighted or bodyweight.

1. Do a pistol squat or try as good as you can. Establish the weaker side.
   -Use ball or stick to mobilise, massage foot soles 2min. Do ankle mobility/stretch 2 min. Retest pistol.

2. Mobilise, massage calfs retest pistols.

3. Mobilise behind knee and arround knee cap. (be gentle) retest pistols

4. Mobilise massage inside thighs 2 min per leg. Retest pistols.

5. Mobilise massage glutes, TFL, lower back. Retest pistols.

Film you improvements or take a photo so you can see what changes you are making.

WORKOUT

AMRAP 10min
5 pistols/leg
10 push ups
20 push press ( one arm 10/10 if needed )

Scale to one leg squat variations doable for you for this workout. There are many.

COOL DOWN.
5-10 min foamrolling body and calm breathing.

Warm up

Inch worm to press up
raised heel glute bridges
Kang squats

Part A

3 sets

8-12 deadstop swings
into
Max rep wall hack squats

2min rest

Part B

Tabata goblet squats

20 sec work
10 sec rest

8 rounds

Part C

3 sets

5-10 ab wheel roll outs or alternative such as inch worm or towel slides
5-10 floor hamstring curls or single leg eccentrics

1 min rest

• 14 Min AMRAP of:
Ring Muscle Ups 7/5 reps
MB Wall Ball (9/6Kg) 50 reps
Double Unders 100 reps

500m row
3 rounds
10 seated dumbell press
10 pass throughs

Push press
Every 1:30 for 8 rounds
8 @ 50% 1 RM
8 @55%
6 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%
2@ 80%
2@ 85%

12min “Mary”
5 HSPU
10 Pistol squats
15 Pullups

A.
Warm Up
AMRAP 6'
10 Goblet Squat
5 Burpees
25 DU

Couch Stretch 2' per lato

B.
Snatch:
Possibilmente non mollare mai il bilanciere
Snatch Romanian Deadlift x 3 rep (Gambe tese partenza dal basso)
Snatch High Pull partendo sotto il gimnocchio x 3 rep
Muscle-Snatch x 3 rep (snatch a gambe tese partendo dal basso)
Overhead Squat x 3 rep
Snatch Push Press x 3 rep
Snatch Balance x 3 rep
Hang Power Snatch x 3 rep
Snatch completo x 3 rep

primo round Empty Barbell
secondo e terzo caricare poco, ma caricare (30/35-20/25kg)

C.
EMOM OGNI 2' PER 12' 6 SET
Hang Snatch + Snatch
1) 60% of 1-RM Snatch
2) 65% Set
3) 70%
4) 75%
5) 78-80%
6) 80-85%

D.

EMOM OGNI MINUTO PER 10'

10 TTB
2 POWER SNATCH

Partire con 50% 1Rm e aumentare ogni set

E.

3 RND
(NON ANDARE AL 100%)
800MT Row
10 Strict HSPU
30 Russian Swings 32-24/24-20KG)

LAVORO OPZIONALE

A.

8 Rnd
12/7 Cal. bike
7-10mt HS Walk (in alternativa 20 mt f. carry)
Rest 1'

B.

4 RND
Weighted GHD Hip Extensions x 8 rep
rest 30"
GHD 20 REP+MB

CFJKL Powerlifting Block 1 Monday - Week 1

RPE 7–8

Minimum of 3 min rest between sets

A) Lower Strength

Back Squat

3×5 (3 serie per 5 reps)

– importante la forma perfetta, saliamo col carico finche la forma ce lo permette in modo da avvicinarci alla prima serie da 5 con un peso decisamente impegnativo per eseguire i 3 set con un carico pesante.

B) Upper Strength

Ring Dips

Emom 10′

Max Strict Ring Dips Unbroken

– all’inizio di ogni minuto eseguire il massimo numero di ring dip senza trasferimenti di energia

– forma perfetta, no kip

C) Metabolic Conditioning

Amrap 12’

5 Pull ups

6 Power Snatch 50/35kg

7 Over head Squat 50/35kg

– i carichi possono essere modificati in base al livello, sia aggiungendo peso che sottraendolo

– la chiave del Met Con è tenere intensità alta quindi il carico deve essere molto impegnativo ma non farvi rimanere fermi per più di 10/15”.