.png){kind=small}
Venerdì 3 Febbraio 2023
PROGRAM
OFF SEASON
Box pistol squat
3 x 5/5
Back squat fermo 1" in buca arriva a 5RM del giorno
-15%2x3s sempre con fermo
Deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 RPE 8
2 x 3 65 %stop 1” sotto al ginocchio
4 x max ub ring muscle up
PRE SEASON
Box pistol squat
3 x 5/5
Deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 RPE 8
2 x 3 65 % stop 1” sotto al ginocchio
5 superset
5 Weighted strict ring dip
5 Weighted strict pull up
IN SEASON
20 min amrap, medium pace
50 double under
10+5 cal bike
10+5 hspu
CLASS PLUS
6 x 3 power jerk 75%
WORKOUT OF THE DAY
COMPETITOR
for time:
50-40-30-20-10
cal ski erg
burpee
CLASS
STRENGTH
(solo per chi fa i muscle up nel conditioning)
10 min emom
3 ice cream maker
SKILL
10 min work
technique/strength at bar
CONDITIONING
For time:
11-9-7 ring muscle ups | bar muscle up | x2/x1 chest to bar | x3/x2 pull up
25 one arm db hang snatch 25/15
15 min time cap
ENDURANCE
28 min amrap
4+4 cal bike
4+4 one arm kb snatch 16/12
4+4 burpee
EXTRA
BODY ARMOR
5 superset
8 Sumo kettlebell row 8-10 reverse fly
MOBILITY
19'58''