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Venerdì 27 Gennaio 2023
PROGRAM
OFF SEASON
Deadlift
1 x 5 65%
1 x 5 70%
1 x 4 75%
1 x 3 75%
1 x 2 80%
1 x 4 75%
1 x 3 80%
1 x 2 90%
2 x 1 RPE 9,5
Back squat fermo in buca arriva 3x RPE7
stesso carico 3sx3
PRE SEASON
Deadlift
1 x 5 65%
1 x 5 70%
1 x 4 75%
1 x 3 75%
1 x 2 80%
1 x 4 75%
1 x 3 80%
1 x 2 90%
2 x 1 RPE 9,5
4 superset
max ub tpes to bar
directly into 15-20 ghd sit up
IN SEASON
20 min amrap, at medium pace
5 deadlift 130/100
50 double under
15 ghd sit up
CLASS PLUS
10 min handstand walk practice
WORKOUT OF THE DAY
COMPETITOR
amrap 18’
3 snatch 60/40kg
6 clean&jerk
9 chest to bar
12 handstand push ups
15 cal row
CLASS
CONDITIONING
14 min amrap
5 snatch 50/35
9 toes to bar
13 box jump
CORE
8 min emom
5-10" box L-sit + 8-12 V-up
ENDURANCE
24 min amrap
12 db snatch 15/10
12 v-up
12 box step up
12 cal row
EXTRA
BODY ARMOR
Dumbbell / kettlebell row one arm
2 x 10/10
2 x 8/8
2 x 6/6
MOBILITY
4 rnd + 12 reps