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Martedì 9 Maggio 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING & GYMNASTIC
20 candlestick roll up
2 push press 3 jerk 50% 10 reverse burpee
1 min rest
1 push press 3 jerk 60%
10 reverse burpee
3 superset
1 push press 2 jerk 70%
10 alternated candlestick pistol roll up
1 min rest
3 superset
2 jerk 80%
6sx/6dx weighted pistol squat (non alternati)
1 min rest
Snatch pull 1 x 3 80%
1 x 3 90%
1 x 3 100% Floating snatch deadlift 1 x 3 110%
1 x 3 120%
1 x 3 130%
CLASS PLUS
10 min emom
3-6 strict toes to bar
WORKOUT OF THE DAY
COMPETITOR
For time:
6-5-4-3-2-1 ripetizioni di
deadlift 160-120kg
rope climb
200m run ogni fine round
CLASS
SKILL
15 min to work on
handstand walk / handstand push up / handstand
CONDITIONING
8 min amrap
Rx
max unbroken handstand push up
10 box jump
Scaled
5 wall walk
10 box jump
EXTRA
MOBILITY
AEROBIC POWER PROGRAM
every 2 min x 3
20/16 cal row
amrap kb swing 24/16
18' @90 kg