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Mercoledì 18 Gennaio 2023
PROGRAM
OFF SEASON
Kneeling kettlebell bottom up press + pallof press
3 x (5/5 + 5/5)
Military press
directly into half pegboard
1 x 6 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
2 x 2 90%
2 x 5 60% 3130 tempo
Front squat
6x 70%
4x 75%
2x 80%
6x 75%
4x 80%
2x 85%
PRE SEASON
Military press
directly into half pegboard 1 x 6 50% 1 x 6 60% 1 x 4 70% 1 x 4 80% 2 x 2 90%
2 x 5 60% 3130 tempo
10 min, 1 min on 1 min of
max reps of gym complex
1 toes to bar
1 chest to bar pull up
IN SEASON
10 min, 1 min on 1 min of max reps of gym complex 1 toes to bar 1 chest to bar pull up 7 sets, at max effort 3 overhead squat at heavy weight 1 rope climb 1 min rest
CLASS PLUS
3 paused split jerk
1 x 65%
1 x 70%
4 x 75%
WORKOUT OF THE DAY
COMPETITOR
for time:
2 round
50 cal bike
25 hang clean&jerk 60/40kg
CLASS
STRENGTH
12 min, work on
gymnastic complex
4 toes to bar
3 pull up
2 chest to bar
1 bar muscle up
SKILL
12 min work on pull up tech / strength
CONDITIONING
8 min amrap
6 alt db devil press 25/15
3+3 pull up
ENDURANCE
24 min amrap
25/20 cal bike
25 alt plank row
25 devil press 2x10/2x5 kg
EXTRA
CORE
Half turkish get up
5 x 8/8
MOBILITY
14’40’’