Weight & Cross Training Day 31-07-2017

lunedì 31 Luglio 2017 - Blog

STRENGHT



5 serie da 1+1+1 Squat Cleans (riposo 2-3″ fra i singoli e 2′ tra le serie)



WOD:

AMRAP 6′ of:

  • 15 KB American Swings @24/16 Kg. (1.5/1 pood)
  • 10 Pull-Ups

3′ REST THEN


AMRAP 6′ of:

  • 10 Box Jumps @60/50 cm. (24/20 in.)
  • 10 Push-Ups HR



WEIGHT TRAINING:

  • SUPERSERIE 6×6 Panca Piana – Back Squats @85/100 Kg.
  • SUPERSERIE 4×10 Pectoral machine – Walking Lunges con manubri @60/20 Kg.
  • SUPERSERIE 5×10 Cavo dal basso – Poliercolina @27,5/32,5 Kg.

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1 Commento

  1. RX'D
    Raffa 4 rounds + 8 PU – 7 rounds Clean @42,5 Kg.
    Coach 5 rounds – 6 rounds + 7 BJ
    Ettore 4 rounds + 5 AS – 6 rounds + 4 PU Clean @70 Kg.
    Marco 4 rounds + 5 AS – 5 rounds + 10 BJ Clean @55 Kg.
    Giorgio 4 rounds – 4 rounds Clean @50 Kg.

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