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Martedì 7 Giugno 2022
PROGRAMS
PRE SEASON
Back squat
2 x 10 60%
2 x 8 70%
2 x 6 75%
2 x 4 80%
Back squat 3130 tempo
3 x 3 70%
3 snatch grip push press 3 ohs
1 x 60% snatch
1 x 70%
1 x 75%
Snatch balance
1 x 4 75% snatch
1 x 3 80%
3 x 3 85%
IN SEASON
every 3 min x 5
max ub weighted chest to bar (10/5 kg)
directly into 15 box jump pliometrici afap
every 3 min x 5
5 front squat 75-80%
max ub wall facing hspu
then recovery pace at ski erg
CLASS PLUSS
Deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
2-3 set per trovare il 5rm
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 snatch 60/40
200m run
250m row
3 min rest
CLASS
STRENGTH & SKILLS
6 min emom, kettlebell complex
1 deadlift
5 hang power clean
4 hang power snatch
odd: right arm
even: left arm
CONDITIONING
Team wod x2 x3
16 min amrap
30 handstand push up (i go you go)
10 kb snatch @24/16 (each athlete)
30 cal bike (i go you go)
Individual
16 min amrap
15 handstand push up
10 kb snatch @24/16
15/12 cal bike
Scaling option
1 wall climb = 3 handstand push up
EXTRA
AEROBIC CAPACITY
20 min emom
odd: 15 burpee
even: air bike light peace
BODY ARMOR
5 superset
10-12 double kb floating romanian deadlift
30" V-sit
1 min rest
MOBILITY
19'46"