Onair Program - PPF

Monday

Strength Endurance

For Time

3 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 30″
6 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 30″
9 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 30″
12 Back Squat @ [percent value=’45’ of=’backsquat’ in=’kg’][/percent] rest 30″
9 Back Squat @ [percent value=’55’ of=’backsquat’ in=’kg’][/percent] rest 30″
6 Back Squat @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 30″
3 Back Squat @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]

Notes. Split as needed. No grinding, no sticking point. Avoid excess of back pain fatigue.

Shoulder Press

EMOM 5′

3 @ rpe 8

Stretching & Mobility

Tuesday

Routine

General Warmup

Power Endurance

Accumulate 100 reps of Snatch For Time

25″ ON – 35″ OFF

max @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] max @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] restart from the beginning

Notes. Restart from [percent value=’35’ of=’snatch’ in=’kg’][/percent]. Every set MUST be performed Touch&go. If you drop stop the set.

Stretching & Mobility

Wednesday

Routine

General Warmup

Mixed Modality

[workout_short title=’TUE_MM1′ result_type=’time’]

For Time

30 Wall Ball
25 Pull-ups
20 Wall Ball
15 Chest to Bar
10 Wall Ball
rest 3′
10 Cal Row
15 Thrusters @50/35Kg
20 Cal Row
25 Thrusters @50/35Kg
30 Cal Row

Notes. Thrusters and Wall Ball on push side and Pull-ups/C2B on the flip side on Pull. Try to be smart and avoid excess of local muscles fatigue during WB+Pull-ups because Thrusters are the tough exercise of the workout.Maintain constant pace during rowing and split Thrusters from the beginning.

[/workout_short]

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