Pratica 27/04/2013

Mobilità 5'

Clean&Press#2x24 12/3/2/2 (10" rest)
R.Row#2x24 5/5x4 (o.t.m)
5' di pausa
Clean&Press#28 1/1
Tactical Pull Up 3
Clean&Press#32 1/1
Tactical PullUp 3
Clean&Press#40 1/1
Tactical PullUp 3

Buona Sabato sera!

Pratica 26/04/2013

Mobilità 5'

Front Squat&Push Press#2x24 10/3/2/2 (10" rest)

Swing#2x24 10x4 (o.t.m)




 

Allungamenti.

Massacrante in vero stile rest pause!

Pratica 24/04/2013

Mobilità 5'

Clean&Press#2x24 13/5/4/3 (rest 20")
Renegade Row#2x24 5/5x4 (o.t.m)

Pratica 22/04/2013

Mobility
Child's position 10
Pump                10
Kneeling Hip Flex 10/10

Front Squat & Push press#2x24 10/5/4/3 (20" rest)
Swing#2x24 10x5 o.t.m (on the minute)

Pratica 19/04/2013

Mobilità 5'

Clean&Press#2x24 12/5/5/4 (30" rest)
Renegade Row#2x24 5/5x4

Pratica 17/04/2013

Warm Up
Arm bar#20 3/3x3
DLSL#20 5/5x3
Goblet Squat#20 5x3

Squat&Push Press#24 10/5/4/3 (30" rest)
Swing#2x24 10x4 o.t.m

Pratica 15/04/2013

Mobilità 5'

Clean&Press#2x24 13/7/5/4 (rest 40")
Renegade Row#2x24 5/5x4

Pratica 12/04/2013

Mobilità 5'
DLSL#24 5/5x2
         #32 5/5x2

Squat & Push Press#2x24 10/6/4/4 (40" rest)
Swing#2x24 10x4 o.t.m

Allugamenti

Il Capo

Pratica 10/04/2013

Mobilità:
Tactical Frog 10
Pump             10
Kneeling Hip flexor 10/10

Clean&Press#2x24 12/7/5/5 (50" rest)
Renegade Row#2x24 5/5x4 (50" rest)

Pratica 08/04/2013

Mobilità 5'

DLSL#24 5/5
         #28 5/5
         #32 5/5x2

Front Squat & Push Press#2x24 10/5/4/4 (rest 50")

Swing#2x24 10x5 (50")

allungamenti

Pratica 05/04/2013

Mobilità 5'

GetUp#28 1/1x2
          #32 1/1x1

Clean&Press#2x24 12/8/5/4 (1' rest)

Renegade Row#2x24 5/5x4 (1' rest)

Pratica 04/04/2013

Mobilità 5'
DLSL#24 5/5 x1
         #28 5/5x1
         #32 3/3x3

Front Squat + Push Press#2x24 10/5/4/3 1' rest


Swing#2x24 10 x4 rest 1'

Pratica 02/04/2013

Mobilità 5'
GetUp#24 1/1 x1
          #32 1/1x4

Snatch#24 5/5
ChinUp 5
x5 (10')
Swing#24 10/10
PushUp 8
x5 (10')

Ogni set o.t.m (on the minute)