.png){kind=small}
Martedì 29 Aprile 2025
PROGRAM
PRE SEASON
Snatch
2 muscle snatch 2 snatch drop 2 tall snatch
3 x eb
2 muscle snatch 2 hip power sn 2 hip squat snatch
3 x 40-50%
2 power snatch 1 squat snatch
2 x 60%
2 x 70%
1 power 1 squat
1 x 80%
squat snatch
1 x 85%every 90” x 2
1 x 90% every 90” x 2
1 x 95% every 90” x 2
1 power snatch 4 snatch balance
4 sets carico tecnico
STRENGTH
Back squat
Every 90” x 5
4 x 75%
Every 90” x 5
2 x 85%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
every 2' x 6 (carico a salire)
4-4-3-3-2-2 squat snatch
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
2 muscle snatch 2 snatch drop 2 tall snatch
3 x eb
2 muscle snatch 2 hip power sn 2 hip squat snatch
3 x 40-50%
2 power snatch 1 squat snatch
2 x 60%
2 x 70%
1 power 1 squat
1 x 80%
squat snatch
1 x 85%every 90” x 2
1 x 90% every 90” x 2
1 x 95% every 90” x 2
1 power snatch 4 snatch balance
4 sets carico tecnico
WORKOUT OF THE DAY
COMPETITOR (1)
ENDURANCE
For time:
2 round
500/400m row
50 goblet kettlebell box step over 16/12
50 burpee over the row
50 wall ball
3 min rest
CLASS (c2)
STRENGTH A
In 12 min
Find 3RM
overhead squat (da rack)
STRENGTH B
every 2' x 6 (carico a salire)
2 power snatch + 5 overhead squat
SKILL
12 min emom
odd: 6 wall squat
even: 1 power snatch + 1 paused overhead squat (3” in bottom) + 2 overhead squat
CONDITIONING
For time:
2 round
30 hang dumbbell snatch 25/17,5
400m run
10 min time cap
13:31 primo round
3 Min rest
14:54 secondo round
Tot 31:25