Iniziamo oggi il nuovo ciclo di forza incentrato su Oly Lifting e Gymnastic. Partiamo dalle alzate in modalità power. Anche questo ciclo durerá 4 settimane.

Strenght:

Power clean& Jerk

Every 2′ x 5 round 2 Power clean + 1 Push jerk or split jerk

-Work capacity:

Amrap 15′

60 single unders

15 wall ball 6/4

1,2,3,4….  power clean 50/35

 

–One&Only team comprtitor–

Strength: Snatch complex: 10 rounds – Every 2 minutes, perform:

-1x power snatch + 1x hang squat snatch + 1x squat snatch (Work up to a max for the day)

*Does not have to be touch and go, but no longer than 3 seconds between reps.

2) Back squat: Warm up then:

-70% x 3 reps superset with 1x depth jump (30-42″)

-80% x 3 reps superset with 1x depth jump (30-42″)

-90% x 3+ reps superset with 1x depth jump (30-42″)

*The depth jump is performed when an athlete drops off a box, lands briefly absorbing the shock, and then immediately jumps as high as possible.

Work Capacity:

1: 3 rounds – Every 2 minutes complete:

-15x power clean (95#/65#)

-15x pull ups

*Rest 2 minutes between moving onto portion #2.

2: 3 rounds – Every 90 seconds complete:

-10x shoulder to overhead (95#/65#)

-10x chest to bar pull ups

*Rest 2 minutes between moving onto portion #3.

3: 3 rounds – Every 60 seconds, complete:

-5x thrusters (95#/65#)

-5x bar muscle ups

Conditioning (Optional):

On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

 

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