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Lunedì 8 Gennaio 2024
PROGRAM
PRE SEASON
BARBELL CYCLING
every 1:00 x 5
8 bouncing hang power snatch 40/30
Lavorare su un movimento veloce ed efficiente
every 2:00 x 4
5 hang power snatch 60%
Lavorare su un movimento veloce ed efficiente
every 0:20 x 18 (6 min)
1 snatch (any style) 73%
CLASS PLUS
Power clean
5 x 3 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
15 m front rack walking lunge
15 m handstand walk
15 m back rack walking lunge
60 double under
Rx: 60/40kg
CLASS
STRENGTH
In 12 min
trovare 1 rm di jerk (split/power) da rack
SKILL
In 12 min
8 set
1 power clean
1 push press
3 push jerk
CONDITIONING
For time:
25-20-15-10-5 push press 40/30
75-60-45-30-15 double under
Time cap: 12 min
Scaling:
2/3 double under
1/3 double under
2x single under
ENDURANCE
30 min amrap
12/9 cal air bike
12 db push press 2x15/2x10
30 double under
EXTRA
MOBILITY
GYMNASTIC
emom 8'
4-6 strict toes to bar
16’40’’