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Martedì 22 Novembre 2022
PROGRAM
OFF SEASON
2 Snatch drop + 3 ohs
2 x eb
2 x 30%
3 x buffer 0
Push press snatch grip (veloci)
3 x 3 buffer 1
Back squat
1 x 5 75%
1 x 3 80%
1 x 1 85%
2 onde
Back squat
3 x 3 70% 3130 tempo
6/6 Bulgarian squat + 4 tuck jump
3 x buffer 2
PRE SEASON
Back squat
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 80%
1 x 1 85%
Back squat
3 x 3 70% 3130 tempo
For time:
30 ring muscle up
IN SEASON
(post metcon)
8 min emom
2 back squat 80-90% 1RM
5 min rest
every 5 min x 3
15 back squat 90/60
400m run
CLASS PLUS
5 set
max time L-sit
directly into
30" hollow
directly into
60" plank
1 min rest
CLASS SERIES PREP
Programma standard della class + 3 x 10 heavy hang power clean
WORKOUT OF THE DAY
COMPETITOR
emom x max round
3 power clean
3 front squat
3 shoulder to overhead
(80/55kg)
rest 2 min
2 min amrap
1 power clean
1 front squat
1 shoulder to overhead
CLASS
STRENGTH
10 min emom
deadlift ladder up
3 rep, ramping dal 50%
SKILL
10 min
handstand push up practice
CONDITIONING
For time:
3 round
25 handstand push up
25 kb swing 32/24
Time cap: 12 min
EXTRA
AEROBIC CAPACITY
30 min emom
a. cal ski erg
b. bar facing burpee
mantenere un numero di cal e rep tale da poter lavorare a fondo medio (medium pace)
MOBILITY
20 rnds.. poi mi sono rotto il cazzo Forse c'è ne stavano ancora un paio