Monday

Routine

General Warmup

Workout

EMOM 30′

1st – [percent value=’32’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’32’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

2nd – [percent value=’42’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’22’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

3rd – [percent value=’22’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] + [percent value=’42’ of=’thrusters-in-8′ in=’reps’]Thrusters @43/30Kg [/percent]

Pace. Distribuite all the reps into the minute. Don’t Rush. No Unbroken set.No rest between EMOM
Target. Trasform a-cyclical work into cyclical. Put an HR Sensor and try to keep (after 6-7′ of work) the same HR Work Zone.
Achievement. Techinque, Every reps must be like the first one. Make your movement as solid as possible.
Breathing. You have a lot of time. Breath Well with Full Thoracic engagement.

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Tuesday

Routine

General Warmup

Strength

Bench Press – tempo 10.0.10.0

4 @ [percent value=’25’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 2 set

Notes. use timer or watch. Note that is 1′ work for each set.
Bench Press – tempo 5.0.5.0

1 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 1’30 x 4 set

Bench Press

20″ max effort @ rpe 8 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent] rest 2′ x 5 set

Shoulder Press

3 x 10 @ [percent value=’39’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

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Wednesday

Routine

General Warmup

Power

Power Snatch + Behind the Neck Jerk

3+3 @ [percent value=’38’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’48’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’48’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 3′
3+3 @ [percent value=’58’ of=’snatch’ in=’kg’][/percent] rest 45″
2+3 @ [percent value=’68’ of=’snatch’ in=’kg’][/percent] rest 45″
1+3 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 3′

Hang Squat Snatch

3 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’84’ of=’snatch’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’86’ of=’snatch’ in=’kg’][/percent]

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Thursday

Routine

General Warmup

Rest Day

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Friday

Routine

General Warmup

Midline

1’30 ON – 1’30 OFF x 15′

8 Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8m Overhead Lunges @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8 Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] 8 Overhead Squat @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] max meters handstand Walk

Notes. Add 1 rep (and 1 meter every round)
Notes. Barbell Work should be done in unbroken set. You can rest only in Overhead position (Rest in front rack is not allowed).

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Saturday

Routine

General Warmup

Team Wod

“Bench-mark Party” -Team Of 2

From 0 to 15′.
For Time
42-30-18
Bench Press
21-15-9
Syncro Pull Up
From 15′ to 30′
150 Partner Wall Ball
Then Find 1 RM of Bench Press

Notes. Notes. Sostituire Bench Press con Floor Press per chi non ne avesse a sufficienza.
Nella Prima parte ogni componente del team deve performare il 50% delle rep.
Carico Bench Press nella prima parte circa 50% 1RM, per chi non lo conosce si può utilizzare il 50% del massimale di Push Press.
Nella seconda parte dopo aver finito le wall ball entrambi i membri del team devono trovare una singola pesante di panca piana o floor press.

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