WEEK 41

WEEK 42

TIPOLOGIA DI LAVORO

SQUAT + BENCH PRESS + D.KB PRESS

(2X4@75%, 1x3@80%, 2x2@85%, 1x1@88

3 round 4x1+1: DKB DEADLIFT (@20+20) + PUSH UP + 2H SWIPES & CAST (@

3 GIORNI DI ALLENAMENTO FATTO DURANTE I CORSI D

"The Bear" 3X (5XEMOM: POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + PUSH

For Time: 5X (2 CHIN UP + 2 DRAGON FLY + 2 D.KB SNA

BENCH PRESS + BENT ROW + DEADLIFT + FRON

(2X4@75%, 1x3@80%, 2x2@85%, 1x1@88

SQUAT + BENCH PRESS + D.KB PRESS + DRAGON FLY & HOLLOW

(2X4@75%, 1x3@80%, 2x2@85%, 1x1@88

TIPOLOGIA DI LAVORO

AMRAP 20': 1+2 POWER CLEAN & SPLIT JERK (@50KG)

COMMANDO PULL UP + 2+2 CIRCLE SWIPE & CAST
SNATCH/THRUSTER/PRESS (@20+20)

AMRAP 20' : 5 WALL CLIMB + 5 BOX JUMP + 2+2 CLUBBEL PUSH UP + 5

JUMPING PULL UP + 5 AMERICAN SWING (@32KG) + 2+2 PIS

SQUAT + GOOD MORNING + BENCH PRESS + D.K

(2X5@75%, 6x2@85%, 2x1@90%)

BENCH PRESS + BENT ROW + DEADLIFT + FRON

(2X5@75%, 6x2@85%, 2x1@90%)

NOTE
Totale 16 reps x esercizio Recuperare 1' nei press e fino a
2' nelle gambe

Eseguire un "The Bear" ogni minuto, x

5 round, prima con 50kg , poi con
55kg, poi con 60kg per 5 round

NOTE