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Venerdì 16 Settembre 2022
PROGRAM
PRE SEASON
Deadlift
1 x 6 65%
1 x 6 70%
1 x 4 75%
1 x 4 80%
1x 2 85%
1 x 1 90%
1 x 1 95%
Trovare 1rm
6 set
2-5 ripetizioni di 1 ring muscle up + 1 forward roll
IN SEASON
Deadlift
1 x 6 65%
1 x 6 70%
1 x 4 75%
1 x 4 80%
1x 2 85%
1 x 1 90%
1 x 1 95%
Trovare 1rm
6 set
3-5 ripetizioni unbroken del seguente ring complex
2 strict toes to ring (gambe più tese possibile)
1 ring muscle up
2 min rest between sets
CLASS PLUS
Deadlift
1 x 6 65%
1 x 6 70%
1 x 4 75%
1 x 4 80%
1x 2 85%
1 x 1 90%
1 x 1 95%
Trovare 1rm
WORKOUT OF THE DAY
COMPETITOR
0:00-6:00
amrap
10 shoulder to overhead 60/40kg
2 rope climb
6:00-7:00
rest
7:00-12:00
trovare 3rm front squat da terra
12:00
for time
1000m row
20 sandbag clean
CLASS
STRENGTH
In 9 min
trovare 2rm squat snatch
SKILL
9 min emom
1 power snatch
1 over head squat
1 squat snatch
CONDITIONING
for time
10 squat snatch 40/30
12 down and up
10 squat snatch 50/35
12 down and up
10 squat snatch 60/40
12 down and up
time cap 12 min
ENDURANCE
for time
5 round
1000-800-600-400-200m row
50-40-30-20-10 dumbbell hang snatch 20/15
15-14-13-12-11 down and up
EXTRA
GYMNASTIC
Weighted dip (parallele) 5 x 5 buffer 1
MOBILITY & MINDSET
A) 5+10
B) 120kg
C) 5'46"