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Venerdì 3 Marzo 2023
PROGRAM
OFF SEASON
Box pistol squat
3 x 5/5
Back squat fermo lungo (3sec) in buca Arriva a 3RPE 8 (tecnico)
- 15% 3sx3
Arriva nuovamente a 1x RPE8
Deadlift
1 x 7 60%
1 x 5 70%
1 x 5 75%
5 x 3 RPE 8
2 x 3 65 %stop 1” sotto al ginocchio
Weighted parallel dip
4 x 3 RPE 9
PRE SEASON
Deadlift
1 x 7 60%
1 x 5 70%
1 x 5 75%
5 x 3 RPE 8
2 x 3 65 %stop 1” sotto al ginocchio
5 superset
max ub ring dip
12 dumbbell box step up 2x25/2x15
1 min rest
CLASS PLUS
one arm kb press
5 x 6-8
WORKOUT OF THE DAY
COMPETITOR
For time:
50 wall ball
40 pull up
30 front squat 50/35kg
20 box jump
10 wall walk
20 box jump
30 front squat 50/35kg
40 pull up
50 wall ball
CLASS
STRENGTH
In 10 min
find 1rm thruster (from the ground)
SKILL
10 min emom
3 thruster
CONDITIONING: 23.2 emom
14 min amrap
odd: 5 shuttle run 15m (30m andata + ritorno)
even: amrap burpee pull up
ENDURANCE
30 min emom
a. max 15/12 cal row
b. max jumping pull up
c. max burpee
d. rest
EXTRA
AEROBIC POWER
In 2 min
15 burpee
amrap cal bike
MOBILITY
21:48