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Martedì 12 Marzo 2024
PROGRAM
PRE SEASON
GYMNASTIC
6 round, not for time
3-4 Ice cream maker
(pike / single leg / banded)
1 handstand pirouette
15 min emom (5 round)
max strict pull up
max strict handstand push up
rest
CLASS PLUS
Back squat
1 x 7 40%
1 x 7 50%
1 x 7 60%
4 x 7 con il 10RM week 1
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
4 round (30 min)
max cal
2' row
2' rest
2' air bike
2' rest
BODY ARMOR
10' emom
odd: 8-10 Z press 2 kettlebell
even: max time V-sit
CLASS
PRIMER
2 power snatch + 2 hang deep power snatch + 2 jerk behind the neck
3 set a bilanciere vuoto
2 set ramping
2 set con il carico che verrà utilizzato nel wod
CONDITIONING: Isabel
For time:
30 snatch 60/40 kg
time cap: 7 min
STRENGTH
In 12 min
6x4 snatch grip deadlift high pull 100-110%
SKILL
In 12 min
6x4 snatch grip deadlift high pull, 2 stop (sopra e sotto il ginocchio)
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
2 muscle snatch 2 power snatch 2 snatch balance
4 x empty bar
1 snatch pull no feet 2 power snatch
3 x 60%
1 snatch pull no feet 2 squat snatch
3 x 70%
Squat snatch
1 x 3 80%
3 x 2 85%
Complex
1 snatch deadlift 2 hang squat snatch 1 snatch balance 1 back thruster
Find max load max 5 sets, start form 60%
Emom 12’
Min A - 3 push press 75%(push press)
Min B - 3 power jerk 75% (jerk)
Min C - 15”- 20” handstand hold
Sei un pazzo