Mese: Luglio 2017

DAY 2

04.07.2017

Warmup
Mobility

HERO WOD ” GLEN”

30 Clean & jerk 60 / 40
1600 mt run
10 rope climb
1600 mt run
100 burpees

DAY 1

03.07.2017

Warmup
Mobility

1 ) oly lift SNATCH WAVES

EMOM 9′
1 PW SN + 1 OHS + 1 SQ SN ( 50-60-70% 1RM )

2 ) STRENGHT
3 x 8 DL Snatch grip

3 ) 3 ROUND FOR TIME

21 KCAL
18 WB SHOT 9/6
15 BOXJUMP 60/50
12 DUMBELL SNATCH ALT

DAY 6

01.07.2017

Warmup
Mobility

1 ) CLEAN & JERK TECHNIQUE
#1 TALL JERK
3 x 3 empty bar
3 x 3 lght weight

#2 JERK DRIVE
6 x 3 start from 50% 1rm CL&J to 90%

#3
7 x 1 OTM HEAVY SINGLE SPLIT JER from rack

2 ) FOR TIME
30 KCAL BIKE , 20 PW SN 30/25 , 10 BJ 60/50
30 KCAL BIKE , 20 CL & J 40/30 , 10 BJ