6 - 10 Luglio 2020
Lunedì
FORZAShoulder Press: 4x8 (60%3RM)/1’ (Double Dumbell)
CONDITIONING
E2MOM 12’
Odd: 200 mt Run + 10 Push up
Even: 20 Kb American Swing (16-24kg )
Martedì
FORZADeadlift: EMOM 10’ 6x (60%3RM)
CONDITIONING
3 RFT ( cap time 12’)
10 Hang Power Clean (25-40)
10 Front Squat (25-40)
10 Push Press (25-40)
Mercoledì
FORZABench Press: 4x8 (60%3RM)/1’ (Double Dumbell)
CONDITIONING
FOR TIME (cap time 12’)
1 to 10 Pull up
10 to 1 Deadlift (35-60)
Giovedì
FORZAClean: Complex
10 x Deadlift+Hang Power Clean+Front Squat (60%3RM)
CONDITIONING
AMRAP 12’
6 Box Jump (50-60 cm)
10 Sit up
6 Wall Ball (6-9 kg)
10 Tuck up
Venerdì
FORZAStrict Pull up: Max set 50% in 10’
CONDITIONING
FOR TIME
1000 mt Row
50 Burpees Hrls
100 DU
