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Venerdì 30 Settembre 2022
PROGRAM
PRE SEASON
Deadlift
3 deadlift fino al ginocchio 1 deadlift completo (sentire le gambe in spinta nella prima parte del movimento)
3 x 65%
deadlift
1 x 6 70%
1 x 4 75%
5 x 4 80%
Dip
3 x 3 buffer 1
2 x 3 buffer 0
IN SEASON
(post conditioning, 5 min di rest)
In 10 min
trovare 1 rm di deadlift
5 min rest
5 set 1 min on 1 min off
hang muscle clean 2x25/2x15
CLASS PLUS
15 min di lavoro su handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
40 double under
20 pull up
5-4-3-2-1 bear complex (1 squat clean, 1 jerk, 1 back squat, 1 back jerk)
rest 1’
bear complex donna 50-55-60-65-70kg
bear complex uomo 70-80-90-100-110kg
CLASS
STRENGTH (solo per gli Rx)
14 min to complete
7 x 3 press, buffer 1
SKILL
14 min work
handstand / handstand push up
CONDITIONING
9 min amrap
3+3 thruster 40/30kg
3+3 hang power clean 40/30kg
3+3 handstand push up
Scaled option:
3+3 handstand push up -> 1+1 wall walk
ENDURANCE
27 min amrap
25 kb thruster 16/12kg
400m row
5 wall walk
400m row
EXTRA
GYMNASTIC & AEROBIC POWER
12 min emom
a. amrap 1 push up + 1 pistol squat sx + 1 pistol squat dx
b. amrap cal air bike
c. rest
MOBILITY
14’01’’