DAY OFF!!! 27-280517 “IT’S TIME TO COMPETITION!!!”
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”
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 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
MOBILITY & SKILLS
Lower Body – Low Back
CONDITIONING
A) Time trial
1000 mt Run
Rest 5′
B) 3 Rounds For Time
100 Double unders/150 Mix/250 Single Unders
Rest :30 between rounds
WARM UP
2 Rounds Not For Time
200m Run
10 Knee to Elbows
20 Back extensions
15 Push-ups
25 Squats
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
Foe Time
10-9-8…3-2-1
Facing The Bar Burpees
1-2-3…8-9-10
Barbell Floor Press #80%BW
ACCESSORY WORK
Superset 1
Seated Arnold Press 3×12-15
Seated Shoulder Press 3×10-12
——-
Superset 2:
Dumbbell Upright Rows 3×12-15
Pull-Up Band Pull Down 3×12-15
——-
Giantset
Dumbbell side laterals 3×15-20
Barbell Curl 3×1 set of 21s
Alternating Dumbbell Hammer Curl 3×6-8/arm
Dumbbell Preacher Curl 3×10-12/arm
G
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
20 Double Unders / 40 Skips
10 Box Jumps
10 Cal Row/100m Run
MOBILITY & SKILLS
Hamstring – Hips – Wall Ball Clean – Sumo Deadlift High Pull
CONDITIONING
EMOMx20:
Min 1 – Max in 30″ of Sumo Deadlift High Pulls #35/25
Min 2 – Max in 30″ of Wallballs #9/6
Min 3 – Max in 30″ of Cal Row / Double Unders
Min 4 – Max in 30″ of Deficit Push Ups
ACCESSORY WORK
SuperSet 1
Dumbbell wood chop 4×10/side
Strict Toe to bar 4×10
SuperSet 2
Pull Ups Band crunch with twist at bottom 3×20
V-ups 3×10
SuperSet 3
Superman hold 3×10 for 3-count
Barbell rollout 3×10
WARM UP,
5′ Practice Double Unders
20m Bear Crawl
15 Push-ups Hand Realease
10m Crab Walk
20 Jumping Jack
10m Burpee broad jumps
30 Mountain Climbers
MOBILITY & SKILLS
Low Back – Shoulders – Muscle Up – Rope Climb
CONDITIONING
In 18′ Time cap:
5 Rounds of:
400m Run
7 Toe to Bar
5 Handstand push-ups
3 Muscle-up/Chest to Bar
2 Rope Climb
in the remaining time
Max Cal Row
ACCESSORY WORK
Superset 1
Dumbell Deadlift below knees 3×8
Dumbbell bench press 3×6-8
Superset 2
Dumbbell pollover 3×12
Incline dumbbell flyes 3×10
Superset 3
Wide grip lat pulldowns 3×12
Back extensions 3×12
WARM UP
20 Judo Push Ups
20 Knee to Elbows
20 Depht Jumps Off Box
20 V- Ups
20 Walking Lunges
2 Minutes Jump Rope
MOBILITY & SKILLS
Clean Warm Ups – Deadlift
BARBELL CONDITIONING & STRENGHT
1) Hang Clean
2X#60%; 2X#65%; 3X2#75%
2) Clean Pull Below Knee
3X3 #80%
3) Front Squat
4X4 #85%
CONDITIONING
5 rounds For Time
6 Man Makers #20/12,5
12 Deadlift #1.2 BW
18 Alternate One Arm Dumbell Snatch #20/12,5
DAY OFF!!!
“Il talento è dato da Dio. Sii umile. La fama è data dall’uomo. Sii riconoscente. La presunzione è data da te stesso. Sii prudente.”
JOHN WOODEN
WARM UP
10x10m shuttle
Then, 2 rounds of
5x/leg Box step-ups
10 Wall Ball #6/4
10 Hand Release Push-Ups
10 V-ups
MOBILITY &SKILLS
Dynamic Stretch – Clean Warm Up
STRENGHT & BB CONDITIONING
1) Clean & Jerk
2X#60%; 2X#65%; 3X2#75%
2) Clean Pull
4X4 #90%
3) Front Squat
3X4 #80%
CONDITIONING
For Time:
5RFT:
10 C2B
10 Ring Dips
10 Power Cleans & Jerk #50/35
400m Run
WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Burgener Warm Up
OLY CONDITIONING
1) Squat Snatch
3×3 #65%
2) Snatch High Pull
3×3 #75%
3) Back Snatch Balance
3×3 #65%
CONDITIONING
100 Double Unders
21 KB Swings #32/24
21 Goblet Squats #24/16
500mt Row/400 mt Run
15 KB Swings #32/24
15 Goblet Squats #24/16
500mt Row/400 mt Run
9 KB Swings #32/24
9 Goblet Squats #24/16
500mt Row/400 mt Run
Time Cap 20′
ACCESSORY WORK
EMOM 10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/15
WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
MOBILITY & SKILLS
Kipping – Pull Up – Butterfly Pull Up
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 26 / 11 / 2016
ACCESSORY WORK
2 x TABATA
Flutterkicks (4-count)
Barbell Rollout
Medicine Ball Twist in V-sit
Superman