Cycle week 18-23.11.19

Day 1

Power

Snatch Complex
PS+HSS+OS
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
(1+1+1)x3 @ 85% of 1RM

Strength Endurance

8’Accumulation
4 Strict HSPU + 8 Kipping HSPU + 4 Strict HSPU Umbroken

Work Capacity

For Time
50 Cal Row
40 S. DB c&J 22,5/15
30 Cal Bike
20 Box Jumps
10 Ring Muscle Ups

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Day 2

Strength

Back Squat
6×4 @ 80% of 1RM
rest 2′ b/s

Strength Endurance

3 rounds
20 GHD Sit ups
10 Hollow Rock
rest 2′ b/s

Endurance

8 Km Run @ 80% of Fcmax

Work Capacity (optional)

8’AMRAP
6 Hang Power Clean 70/50
12 S. KB Front Rack step ups 24/16

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Day 3

Power

Clean Complex
PC+HSC+PJ
1+1+1 @ 70% of 1RM
1+1+1 @ 75% of 1RM
1+1+1 @ 80% of 1RM
(1+1+1)x3 @ 85% of 1RM

Strength

Push Press
6×4 @ 80% of 1RM

Work Capacity

For Time
3 Rounds
20 Russian Kb Swings 32/24
20 HSPU
rest 2″
3 Rounds
20 Russian Kb Swings 32/24
20 T2B

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Day 4

Rest

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Day 5

Strength

Deadlift
6×4 @ 80% of 1RM

Strength Endurance

8’Accumulation
2 Bar MU + 4 C2B + 6 Pull ups Umbroken

Work Capacity

9′ AMRAP
8 Power Snatch 40/30
8 Box Jumps
30 DU

Endurance

4 rounds of
4′ Row @ 80-85% of Fcmax
rest 1′:30″

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Day 6

Strength

Front Squat
6×4 @ 80% of 1RM

Strength Endurance

3 Rounds
10 T2B
1′ Plank

Work Capacity

VV.F Antonio,Marco, Matteo

36′ AMRAP
5 C&J 60/40
11 Pull Ups
19 Burpees over the bar