Fede Cr0w Diary

[fede22]

Primo MUSCLE UP agli anelli YEAAAAAAAAAAAAAA

WOD tostissimo ieri

push press
muscle up (barra)
box jump

strenght

press 3x40 3x50 3x60
push pres 3x60 3x65 3x70
push jerk (split) 3x70 1x75kg (massimale)

ho superato il bw nel push jerk

[fede22]

WO 01/04/13 casalingo

Riscaldamento

sit up
burpees
hspu

panca

5x50
5x70
5x70
3x80
3x80



push press

5x50
5x50
5x50
5x60
5x60
5x60

panca presa stretta

5x5 x50

stretching

Allenamento tranquillo pesi contenuti e ottima esplosività.

Qualche dato:

bw 71,5

pl
panca 110kg
squat 130kg
deadlift 160kg

wl
snatch 50kg
c&j 75kg

others
front squat 110kg
OHS 50kg
push press 75kg

[fede22]

W.O.D. 03 aprile 2013


Warm Up
Tabata Alternating 20 on 10 off 8 round
Double Unders
Push Up


Tabata Alternating 20 on 10 off 8 round
Hollow
Superman


Skills
Pull Up
Chest to Bar
Bar Muscle Up
Ring Muscle Up
HSPU


Nate
AMRAP 20 min.
2 Muscle Up
4 HSPU
8 American Swing 32/24kg


or


Cindy
AMRAP 20 min.
5 Pull Up
10 Push Up
15 Squat

round complete: 17

stretching

[fede22]

W.O.D. 04 aprile 2013


Warm Up
5 Rounds
1 min. Run
1 min. Sit Up


Skills
Overhead Squat
Front Squat
Back Squat


Strenght
EMOM 4 min.
3 Overhead Squat
EMOM 4 min.
3 Front Squat
EMOM 4 min.
3 Back Squat

Squat sotto il parallelo
overhead squat
3x20
3x30
3x40
front squat
3x60
3x80
3x90
back squat
3x90
3x100
3x110 cinta


WOD 15 minuti no rest
40 Burpees
30 Overhead Squat 1/2BW 20kg
30 Burpees
30 Front Squat 1/2BW 35kg
20 Burpees
30 Back Squat 1/2BW 35kg
10 Burpees

Sono riuscito ad arrivare a 10 back squat workout tostissimo, 10 minuti di stretching

[fede22]

W.O.D. 05 aprile 2013


Warm up
50-40-30-20-10
- sit up
- push up


Skills
Bench press

Strenght
Emom 12′
Bench press
Test your 3RM

3x40
3x60
3x70
3x80
3x90


Wod
4 rounds – 3′ on – 1′ off
- 1′ bench press 40kg
- 1′ row or double under
- 1′ ghd or american swing

total score: 230

[fede22]

W.O.D. 8 aprile 2013


Warm up
10′ amrap
- 50 double under
- 15 box jump 80cm


Skills
Snatch


Strenght
Emom 10′
Snatch
Test your 1RM

1x20
1x30
1x40
1x40
1x50

Wod
15′ ladder 2-4-6-8-10-12-14….
- hang power snatch 1/2bw 40kg
- burpees

Score: 12 snatch 14 burpees

[fede22]

W.O.D. 09 aprile 2013


Warm Up
5 Rounds
41 American Swing
41 Sit Up


Skills
Deadlift


Strenght
EMOM 12 min.
3 Deadlift

3x70
3x90
3x110

cinta
3x130
3x140


WOD
4 Rounds
3 min. On
1 min. Off
5 Deadlift with your 3RM 110kg
50 Air Squat
Max Toes to Bar

Score toes to bar: 47

3 muscle up agli anelli di fila, stretching/scarico