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Mercoledì 25 Gennaio 2023
PROGRAM
OFF SEASON
Kneeling kettlebell bottom up press + pallof press
3 x (5/5 + 5/5)
Push press
1 x 7 50%
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
1 x 1 95%
1 x Find 1RM of the day
Front squat
6x 75%
4x 80%
2x 85%
5x 80%
3x 85%
1x 90%
PRE SEASON
Push press
1 x 7 50%
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
1 x 1 95%
1 x Find 1RM of the day
(Post workout)
8 superset
2-4 heavy strict pull up
2-4 heavy strict dip
IN SEASON
8 min emom
3 push press at heavy weight
directly into
5 rounds afap
3 power snatch 70/50
12/9 cal ski erg
CLASS PLUS
Back squat
4 x 70%
3 x 75%
2 x 85%
2 x 90%
1 x 95%
find 1rm
1 x 6 70%
WORKOUT OF THE DAY
COMPETITOR
every 3’ x 5
12 bar facing burpee
10 shoulder to overhead
8 bar muscle up
Elite: 80/55kg
Rx: 70/50kg
Scaled:60/40kg
CLASS
STRENGTH
In 12 min
find 2rm jerk (da rack)
SKILL
12 min emom
1 hang power clean
2 push jerk
CONDITIONING
10 min amrap
12 burpee over the bar
10 shoulder to overhead 50/35
8 chest to bar
ENDURANCE
complete for time
500m row
15 burpee over the row
400m row
15 burpee over the row
300m row
15 burpee over the row
200m row
15 burpee over the row
300m row
15 burpee over the row
400m row
15 burpee over the row
500m row
50 wall ball afap
EXTRA
BODY ARMOR
Snatch grip high pull from hip + reverse fly (no caricamento)
5 + 7 x 5
AEROBIC POWER
For time
3o lateral burpee
30 cal air bike
MOBILITY
3 + 24 RX