PACO Power & Strength

The way I see it, if you want the rainbow, you gotta put up with the rain. 🌧🌈

10/12/2021

GYM
Advanced
EMOM 12'
Min 1: 2 Ring/Bar MU
Min 2: 5m HS Walk
Scaled
EMOM 12'
Min 1: 5 Strict Pull Ups
Min 2: 2 Wall Climbs

COND
4 Sets of 2' ON and 2' OFF
100 DU
Max Effort OHS 40/30 kg
----------------------------------------------------------------

You didn't come this far only to come this far... 😉

09/12/2021

WL
Push Press (2" di Pausa Caricamento)
Find Daily 3RM
Then
2x3 with 5% Less

COND
3 RFT - T.Cap 12'
8 D-Ball Cleans 50/30 kg
15 HSPU
15 Pull Ups
----------------------------------------------------------------

History is written by the victors. 🧐

07/12/2021

STR
Back Squat
8-7-6-5 @75% of 1RM

COND
For Time - T.Cap 10'
21-15-9
DB STOH 22,5/15 kg
DB Box Step Over 60/50 cm
----------------------------------------------------------------

Monday Motivation ❄👍🏻

06/12/2021

STR
Deadlift
5x1 @85% of 1RM

COND
For Time - T.Cap 12'
75 TTB
Every Minute: 2 Squat Cleans 60/40 kg

*Start with Squat Cleans
----------------------------------------------------------------

It's the job that's never started that takes longest to finish. ☝🏻

04/12/2021

COND
Teams of 2
From 0:00 to 6:00 - For Time
30 Bar MU (Scale with 40 Burpee Pull Ups)
From 6:00 to 16:00 - For Time
2K Row
From 16:00 to 30:00 - For Time
120 HSPU
40 Squat Cleans 60/40 kg
----------------------------------------------------------------

I can see something on the horizon!
Oh yes it's the WEEKEND!!! ⛵

03/12/2021

WL
Front Squat (2" Pause on Bottom)
Find 3RM of the Day

COND
3 Sets of 3' ON and 2' OFF
23 Wall Balls 9/6 kg
16 KB American Swings 32/24 kg
Max Meters HS Walk
----------------------------------------------------------------

Courage is found in unlikely places. 💥

02/12/2021

GYM
4 Sets (For Quality)
5 Strict Pull Ups
10 Floating Romanian Deadlifts
1' Rest

COND
For Time - T.Cap 11'
4-8-12-16-20
DB Sn**ches 22,5/15 kg
Every Rounds perform 6 HSPU
----------------------------------------------------------------

Welcome December!! ❄

01/12/2021

STR
Deadlift
5x3 @80% of 1RM

COND
From 0:00 to 4:00 - AMRAP
Max Rounds of Light DT
From 6:00 to 10:00 - AMRAP
Max Rounds of Cindy
From 12:00 to 16:00 - AMRAP
Max AB Cal

* DT Barbell @ 60/40 kg
----------------------------------------------------------------

That which does not kill us makes us stronger. 🏃🏻

30/11/2021

STR
Back Squat
3x6 @75% of 1RM

COND
Teams of 2
For Time - T.Cap 20'
200 DU
1 Mile Row
100 TTB
----------------------------------------------------------------

Say "Cheese" 📸

29/11/2021

WL
Hang Squat Sn**ch
2x3 @75% of 1RM
3x2 @80%

COND
3 RFT - T.Cap 12'
25 Burpees
5 Power Cleans 70/50 kg
2 Ring MU
----------------------------------------------------------------