Programma di affiancamento alle classi CF per lo sviluppo muscolare.
Si utilizzeranno gli esercizi principali del body building per l'aumento dei distretti carenti.
A
TRAINING EDUCATION 1
B
TRAINING EDUCATION 2
C
TRAINING EDUCATION 3
Prep
A
Chest and Triceps Warm Up
3 Sets of 6-10 push ups 30m farmer carry x arm @ heavy 20 banded triceps push down 10 reverse plank pulses
B1
Bench Press
4 x 10
B2
DB Chest Fly
4 x 15
C1
Hex press
4 x 12
C2
Bench Dips
4 x MAX
D
Diamond Push-Up
3 x MAX
Prep
A
Legs and Core Warm Up
2 sets of 10 cal bike erg standind damper 10 (rpe 7) 30'' plank banded hip halo activation 10 sit up
B
Bulgarian Split Squat
8, 7, 6, 5 @ 9
C1
Jumping Lunges
3 x 20
C2
Back Squat
3 x MAX @ 50 %
Core Crusher
D
10 round of 10 ghd sit up 10 side plank pulses x side 30 flutter kick in hollow body
Prep
A
Lats warmup
3 sets of 30'' dead hang from bar 8 ring rows tempo 2020 10''-20'' pull up top position 20 banded pull apart
B
Ring Pull Up
5 x 0:30
C
Lat Pulldown
4 x 8 @ 7, 8, 9, 10
D1
Bent Over Row
12, 10, 8, 6 @ 8
D2
banded biceps curl
4 x 20
E
EZ Bar Curl
3 x MAX
Prep
A
shoulder and arms warmup
8 reps ATYT 8 reps biceps curl + press 30'' side plank x side
Strength/Power
B
Shoulders Mechanical drop set
4 sets of 10 press @ rpe 8 (quindi usa un carico con cui ne faresti 12) 10 pike push up (altezza adatta per farne 10 allenanti) 10 lateral raises @ rpe 10 rest 3' b/t sets
Arms Crusher
C
3-4 sets of 12 spider curl 30'' rest 12 upright rows 30'' rest 24 banded front raises 30'' rest 24 banded overhead triceps extension 90'' rest tutto il giant set va fatto con carichi che ti portino a 1-2 reps dal cedimento
Head Coach of CrossFit Black Wall Based in Cagliari Laurea In Scienze Motorie Laurea Magistrale in Scienze della Nutrizione Umana Biologo Nutrizionista CF Trainer Personal Trainer ELAV Personal Trainer FIPE