15 - 20 Giugno 2020
Lunedì
FORZAHang Power Clean: 4x4 (80%3RM)
CONDITIONING
AMRAP 12’
6 Air Squat
4+4 One hand Kb Swing (16-24 kg)
3+3 Lunge (16-24 kg)
8 Kb American Swing (16-24 kg)
Martedì
FORZAPull up: (strict) 4 x 60%RM / 1’
CONDITIONING
3 RFT
600 mt Run
10 Hang Power Clean (25-40 kg)
5+5 DB Snatch (10-15 kg)
Mercoledì
FORZAShoulder Press: 4x4 (80%3RM)/1’30’’
CONDITIONING
EMOM 16’
Min 1: 12 Pull up
Min 2: 10 Wall Ball (6-9)
Min 3: 8/10 cal Row
Min 4: 8 Burpees
Giovedì
FORZADeadlift: 4x6 (80%RM)/1’30’’
CONDITIONING
4 RFT (cap time 12’)
30 D.U.
20 Sit up
10 Dedalift (30-50 kg)
Venerdì
FORZABench Press: 4x6 (80%3RM)/1’30’’
CONDITIONING
21-15-9 (time cap 12’)
Push Press (25-40 kg)
Box Jump over (50-60 kg)
