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Mercoledì 1 Giugno 2022
PROGRAMS
PRE SEASON
Clean & jerk
1 muscle clean 2 tall jerk 2 Front squat
3 x eb
1 power clean 2 jerk
1 x 60%
2 x 70%
1 squat clean 2 jerk
1 x 75%
2 x 80%
1 squat clean 1 jerk
1 x 85%
1 x 90%
2 x 95%
1 power clean 2 paused jerk (dip)
3 x 70%
Jerk drive
4 x 3 100%
IN SEASON
every 2 min x 8 (16 min)
10 bar facing burpee
2 clean and jerk 75%
20 clean 80% for time
Jerk drive
4 x 3 100%
CLASS PLUS
Military press
1 x 8 40%
1 x 8 50%
Trovare 8RM del giorno
Con 10% in meno dell'8RM eseguire con massima esplosività
3 x 4
ENDURANCE CLASS
for time
1000m row
10 one arm DB hang clean and jerk
10 burpee otDB
800m row
10 one arm DB hang clean and jerk
10 burpee otDB
600m row
10 one arm DB hang clean and jerk
10 burpee otDB
400m row
10 one arm DB hang clean and jerk
10 burpee otDB
200m row
10 one arm DB hang clean and jerk
10 burpee otDB
time cap 25 min
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
10 min amrap
4 deficit hspu 4×20/2×20
8 jerk 60/40
16 ghd sit up
AEROBIC POWER
For time
30 cal bike
3 min rest
30 cal ski erg
CLASS PROGRAM
STRENGHT
12 min emom
odd: 3 deadlift 85%
even: 10 shoulder tap
SKILLS
12 min emom
odd: hspu progression
even: 2 push press + 3 push jerk @tech. weight
CONDITIONING
10 min amrap
4 deficit hspu 2×20/2×10
8 jerk 50/35
16 med ball sit up
EXTRA
MOBILITY
4 rds con 5+5 deficit (quello mentale, par contre, è + infinito 😅)