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Venerdì 12 Maggio 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
tall snatch
2 x 5 empty barbell
2 high hang squat snatch + 2 hang squat snatch
1 x 50%
1 high hang squat snatch + 2 hang squat snatch
1 x 60%
1 x 65%
2 hang squat snatch
2 x 70%
Find 1 rm hang squat snatch
10 min emom
odd: max ub strict pull up
even: 5 overhead squat, buffer 2
CLASS PLUS
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
3 x 2 al 90% del 2RM di settimana scorsa
WORKOUT OF THE DAY
COMPETITOR
Emom 20’:
a. 1 pegboard
b. 80 double under
c. 15 cal skierg
d. max burpee box jump over
e. rest
CLASS
STRENGTH
every 2 min on 2 min x 4 (16 min)
odd: 2-4 rope climb
even: 3-4 squat snatch 80%
CONDITIONING
7 min amrap
3+3 power snatch 40/30
5 toes to bar
EXTRA
MOBILITY
AEROBIC CAPACITY
5 min rest post wod then
20 min amrap (medium pace)
15/12 cal row
12/10 push up
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12+13+12+12 Pegboard Chin up // Hang Squat Snatch 92,5kg