[Radical Rx Plan] Week 20-2020

The Radical Solo Plan

C’est une semaine de transition dans la programmation, nous nous adaptons aux conditions d’entrainement. Elles ne sont pas évidentes pour tous les athlètes dans cette situation de crise. Nous sommes là pour vous souvenir.

Day 1

Warmup
AMRAP 6:00
20 Simple Unders
10 Knees Touch
10 Kip to Swing
10 ALT Single Leg Box Step-Ups

Weightlifting
Snatch
Set 1 21@56%
Set 2 15@68%
Set 3 9@82%

Strength
Front Squat
6×6 @70% of your 1RM

Metcon – For time –
AMRAP 12:00
2 – 4 – 6 …
Toes To Bar
Pistols

Day 2

Warmup
4 Rounds
:30 Assault Bike
:30 Burpees
12 Ring Row
00:15 Hand Stand hold
12 Good morning

Strength
Back Squat
3 x 8 Reps @65%
Deadlift
6×6 @70% +2.5KG

Metcon – For time –
6 Rounds
15 Pull ups
18/15 Cal Row
20m Hand Stand Walk
Time Cap 25:00

Day 3

Warmup
24/20 Cal Ski Erg
12 Push press Empty Bar
30 Squats
5 Inch Worms
12 Push press Empty Bar
24/20 Cal Ski Erg

Strength
Shoulder Press
5×6 @70% of your 1RM

Build Muscles
6 Rounds
8 Bench Press BW
8 Burpees
Rest 01:00 btw each round

Aerobic Capacity
For time
10 Rounds
150m Run
20 Cal Ski Erg
Rest 1:1


Day 4

Warmup
2 Rounds
25 Plates hope
350m Row
20 Walking Lunges
30 Push ups

Weightlifting
Clean – Rep by Rep –
8 Reps 50%
8 Reps 60%
4 Reps 70%
2 Reps 75%
1 Reps 80%
1 Reps 85%

Aerobic Capacity
Cash in:
50 Alternating DB Snatch 22,5KG
Then,
3 Rounds
1000m Bike Erg
100 Double unders

Day 5

Warmup
AMRAP 8:00
01:00 Kb Swing
01:00 PVC pass throughs
01:00 Alt leg v-ups
01:00 Kb Snatch

Weightlifting
Jerk
10 x 3 Reps @75%
Rest 02:00 Btw each set

Metcon – For time –
AMRAP 08:00
250m Row
40 Double Unders
Then,
AMRAP 12:00
6 Muscle ups
8 Toes To bar
2 x 5m Hand Stand Walk

Day 6 & Day 7

Rest day

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Anthony Deghilage
@anthony.degh