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    INDIVIDUAL TRAINING Luca Mancini 1

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    Carlo Pagano
    This home training document outlines Luca Mancini's weekly workout routine consisting of strength, conditioning, and metabolic conditioning (metcon) sessions. The routine includes exercises like squats, burpees, lunges, pull ups, presses, carries, sprints and gymnastic movements. It is broken into daily sessions with varying sets, reps and time domains to target strength endurance, aerobic capacity and overall fitness.

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    INDIVIDUAL TRAINING Luca Mancini 1

    Uploaded by

    Carlo Pagano
    19 views2 pages
    This home training document outlines Luca Mancini's weekly workout routine consisting of strength, conditioning, and metabolic conditioning (metcon) sessions. The routine includes exercises like squats, burpees, lunges, pull ups, presses, carries, sprints and gymnastic movements. It is broken into daily sessions with varying sets, reps and time domains to target strength endurance, aerobic capacity and overall fitness.

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    This home training document outlines Luca Mancini's weekly workout routine consisting of strength, conditioning, and metabolic conditioning (metcon) sessions. The routine includes exercises like squats, burpees, lunges, pull ups, presses, carries, sprints and gymnastic movements. It is broken into daily sessions with varying sets, reps and time domains to target strength endurance, aerobic capacity and overall fitness.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    19 views2 pages

    INDIVIDUAL TRAINING Luca Mancini 1

    Uploaded by

    Carlo Pagano
    This home training document outlines Luca Mancini's weekly workout routine consisting of strength, conditioning, and metabolic conditioning (metcon) sessions. The routine includes exercises like squats, burpees, lunges, pull ups, presses, carries, sprints and gymnastic movements. It is broken into daily sessions with varying sets, reps and time domains to target strength endurance, aerobic capacity and overall fitness.

    Copyright:

    © All Rights Reserved
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    of 2

    HOME TRAINING

    LUCA MANCINI

    LUNEDì

    A) STRENGHT ENDURANCE
    5 SET, NEW SET EVERY 5’
    30 DB SNATCH ALT.
    30 LUNGEES 1 DB FR.+1 DB.OH LUNGEES

    B) METCON
    FOR TIME

    2 ROUND
    30 OH SQUAT DB (15+15)
    15 BURPEES STRICT PULL UPS

    REST 5’

    3 ROUND
    50 WB
    30 SLAM BALL SMASH

    MARTEDì

    A)GYMNASTIC STRENGHT
    5 SET
    20 Push Up Hand off
    10 Ring Dip strict
    Rest 1’ BTW SET

    B) METCON
    AMRAP 15’
    60 DU
    10 DBs HANG CLEAN & JERK

    MERCOLED’

    A)STRENGHT ENDURANCE
    6 SET
    AMRAP 2’
    15 FR SQUAT 2X20KG + VEST
    MAX REPS BURPEES FACING KBS
    REST 1’

    B) METCON
    AMRAP 20’
    200m RUN
    10 SLAM BALL SMASH
    10 STRICT SHOULDER PRESS 2X22,5KG

    GIOVEDì
    REST DAY
    VENERDì

    A) AEROBIC CAPACITY
    - 1,6K RUN WITH VEST 9KG
    REST 5’

    8X 200M SPRINT UNDER 60”


    ODD RND: WITH VEST
    EVEN RND: NO VEST
    REST 1:1 EVERY RND

    B) CONDITIONING
    5 set, NEW SET EVERY 5’
    9+9 FLOOR PRESS KB 28KG
    30m CARRY DB 2X22,5KG
    15 STRICT PULL UPS

    *BENCH PRESS UNBROKEN


    CARRY FAST WALK
    UNBROKEN OR MAX 1 BREAK FOR PU

    SABATO

    A) Gymnastic strength
    For Time
    21 Strict hspu
    9 Devil Press 22,5kg
    15 strict hspu
    6 Devil Press
    9 strict hspu
    3 Devil Press

    B) METCON
    FOR TIME
    DBs DT

    5 ROUND
    12 Deadlift
    9 hang clean
    6 jerk

    if you break 60 du
    (your goal is 5 and unbroken, recovery in fr or oh)

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