DAY OFF!!! SUNDAY – 21.01.18
DAY OFF!!!
Alcune persone sognano il successo… mentre altre si svegliano e lavorano sodo.
“Anonimo”
DAY OFF!!!
Alcune persone sognano il successo… mentre altre si svegliano e lavorano sodo.
“Anonimo”
WARM UP
Light Kettlebell
40 Hand to Hand Swing
30 Alternate Clean & Press
20 Floor Press ( each side )
20 Halo
10 Boot Strappers
MOBILITY & SKILLS
Clean Warm Up – Press (Strict-Push-Jerk)
CONDITIONING
21 – 15 – 9:
Thrusters #43/30
Calories Row
Box Jump #60/50
Directly into…
15 – 12 – 9:
Hang Squat Cleans #43/30
Calories Row
Facing The Bar Burpees
Directly into…
12 – 9 – 6:
Clean & Jerk #43/30
Calories Row
Box Jump Over
Time Cap 20 minutes
WARM UP
Complete a 6 minute AMRAP of:
10 Box Step Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
10 Wall Balls
MOBILITY & SKILLS
Hips – Shoulders – HSPU – Front Squat
CONDITIONING
21 – 15 – 9
Handstand Push Ups
Front Squat #70/45
ACCESSORY WORK
EMOM 10′
5 Hi Hang Power Snatches #43/30
1 Rope Climb
DAY OFF!!!
“Il guerriero sa che è libero di scegliere ciò che desidera: le sue decisioni sono prese con coraggio, distacco e, talvolta, con una certa dose di follia.”
PAULO COELHO
WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m
MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk
CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%
Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,
Bench Press
5×5 #85%
Rest as needed between lifts and exercises
IT’S TIME TO COMPETITION!!!
Saturday 27 And Sunday 28 Of May….
DAY OFF!!!
Un soldato ha il grande vantaggio di poter guardare il suo nemico negli occhi.
“RUSSELL CROWE – Massimo Decimo Meridio”
WARM UP
3′ Practice Double Unders; Then 3 Rounds Of:
20m Bear Crawl
20 PVC Shoulders Dislocate
20 Jumping Jack
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Shoulders – Hips – Kipping
CONDITIONING
5 Rounds For Time
10 Wall Climbs
10 Shoulder Taps
10 Toes to bar
20 Box jumps #60/50
ACCESSRORY WORK
Superset 1
Bench Press DB 3 8-12
Barbell Row 3 8-12
Triset 2
Incline DB Chest Fly 2 10-12
Shrugs (Barbell) 2 15-20
Lateral Dumbbell Shoulder Raise 2 12
Superset 3
Pull Up Band Triceps Extension 2 10-12
Ring Dip 2 Max