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Mercoledì 27 Luglio 2022
PROGRAMS
PRE SEASON
Push press
1 x 5 50%
1 x 5 60%
1 x 3 70
Find 3RM of the day
2 x 3 60% max speed
Gymnastic complex
5 x max ub
3 butterfly pull up
2 chest to bar
1 muscle up
recupero libero tra i set
IN SEASON
Push press
1 x 5 50%
1 x 5 60%
1 x 3 70
Find 3RM of the day
2 x 3 60% max speed
Gymnastic complex
5 x max ub
3 butterfly pull up
2 chest to bar
1 muscle up
recupero libero tra i set
CLASS PLUS
Deadlift
1 x 6 55% 1 x 6 65%
emom 3’ 4 deadlift 70%
emom 3’ 3 deadlift 75%
emom 3’ 2 deadlift 80%
emom 3 1 deadlift 85%
WORKOUT OF THE DAY
COMPETITOR
20 min amrap
1 rope climb
20 push up
30 air squat
CLASS
GYMNASTIC SKILL / STAMINA
20 min work
1 rope climb / 1 rope climb progression / 5 eccentric chin up
5-15 ring dip / parallel dip / push up
box L-sit (accumulare 30")
CONDITIONING
4 min amrap, burpee box jump over
ENDURANCE
27 min emom
A. max cal row
B. max jump pull up
C. max burpee over the row
EXTRA
BODY ARMOR
8 min emom
odd: max ub empty barbell curl
even: max ub empty barbell press
AEROBIC CAPACITY
10 set
1 min max effort skierg
2 min light peace air bike
MOBILITY