Mese: Marzo 2018

Venerdì 30 marzo Team 3 12m CAP time 100 cal skierg 50 hspu+ handstand hold 80cal skierg 70 sincro T2b Rest 3 12m time CAP A: cal bike B e C : sincro thruster only bar 10 Rest 3 12m time CAP 50 wall ball sincro 2 20 Db Clean sincro 40 wall ball sincro…

Mercoledì 28 marzo 5 set complex 2deadlift Snatch grip+2 Snatch sqaut + 2 Hang Snatch squat+2ohs 80% di 1Rm Snatch CAP time 10 5round 5snatch 60/43 7 burpees over bar 10 wall ball

Martedì 27 marzo Beginner 4 set pull up strict 5+ kip pull up 7+ butterfly 10 4 set 3hspu+15s handstand hold+2hspu+ 10s handastand + 1hspu + 5handastand Advanced 3 set 2ring mu strict + 4 ring mu 3 set 15 handastand hold+ 5 hspu deficit strict + 10hspu kip 3 set Handstand walk max distance…

Lunedì 26 marzo Clean squat 2Rm 3set da 2 al 90% Running clock 0-4m 3 round Thruster 10 C2b 10 ———- +4m 3 round Thruster 12 C2b 12 ———— +4m 3 round Thruster 14 C2b 14 ————- +4m 3round Thruster 16 C2b 16

Venerdì 23 marzo 5 set Clean sqaut+2 jerk 85% del max Amrap15 Ground to oh(50/35) 2-4-6-8….. T2b 4-6-8-10…… Squat air 6-8-10-12-14……

Giovedì 22 marzo 5rft 10 v up 20 tuck up 30 hollow rock 10s hollow hold 4rft 25 wall ball 30m shuttle sprint CAP 8m Inviato da iPhone

Mercoledì 21 marzo 5 set complex 2deadlift Snatch grip+2 Snatch sqaut + 2 Hang Snatch squat+2ohs 75% di 1Rm Snatch 104 Dead by clean jerk team 2 1:4 2:6 3:8 4:10 5:12 6:14 7-8:16 9-10:18 11-12:20 13-14:22 15-16:24 17-18:26 19-20:28 Inviato da iPhone

Martedì 20 marzo 2 volte E6m 1 round Cal bike 18/15 20 back squat from ground 60/40 50 double under 20hspu 2 round Skierg 18/15 20 power clean 50 50double under 20hspu

Lunedì 19 marzo Advanced gym 5 set 2 ring strict+ 2 kip+ 4 dip 5 set Handstand walk 8m+8 hspu kip Beginner gym 5 set 3 pull up strict+ 3 kip+ 2 T2b 5 set 20s handstand hold + 5hspu Cap time 10 8 round 35double under 10 Snatch power 35

Giovedì 15 marzo Amrap15 5 snatch power 40/30 5 Snatch Hang squat 40/30 5 ohs 40/30 +2,5/1,5kg ogni round Amrap 15 8m Walk lounge oh 24/16 10 wall ball 8m walk lounge oh 10 burpees