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Martedì 28 Giugno 2022
PROGRAMS
PRE SEASON
Back squat
1 x 6 60%
1 x 6 65%
1 x 6 70%
1 x 4 75%
2 x 4 80%
4 x 2 85%
Back squat 3130 tempo
3 x 2 75%
10 min emom
1 legless rope climb
5 box jump (box più alto possibile)
IN SEASON
Back squat
1 x 6 60%
1 x 6 65%
1 x 6 70%
1 x 4 75%
2 x 4 80%
4 x 2 85%
8 superset
2 heavy jerk, from rack
4 double DB push press
6 strict hand stand push up
1 min rest
CLASS PLUS
Back squat
1 x 6 60%
1 x 6 65%
1 x 6 70%
1 x 4 75%
2 x 4 80%
4 x 2 85%
WORKOUT OF THE DAY
COMPETITOR: CINQUECENTO
WOD in condivisione con
Manuel Stranges Competitor Program
for time
5 round
50 double under
30 wall ball
20 Kb swing 24/16
1 min rest
CLASS: QUATTROCENTO
BODY ARMOR
6 min emom (30"dx 30"sx)
amrap plank db row 20/15
CONDITIONING
Rx
for time
4 round
50 double under
30 wall ball
20 Kb swing 24/16
1 min rest
20 min time cap
Scaled
for time
every 5 min for 4 round
30 wall ball
20 Kb swing 24/16
then amrap double under
(score: double under)
EXTRA
AEROBIC CAPACITY
Concept2 Rowing WOD
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
Button Sequences
PM3/PM4: B-D-E-D-A-A-A-A-B-E-D-B-E-D-B-E-D-B-E-D-C-E-D-C-E-D-C-E-E
PM5: B-D-D-D-D-A-A-A-A-B-E-D-B-E-D-B-E-D-B-E-D-C-E-D-C-E-D-C-E-E
CORE
7 superset
10"-20” V sit at rope
20"-30” weighted reverse plank (parte alta della schiena in appoggio su una panca, piedi in appoggio su un’altra panca)
MOBILITY
15:55 5 rounds