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Martedì 9 Settembre 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
Snatch Pull + Hang Snatch + OHS + Snatch Balance
3x1+1+1+2 EB, 50%, 55%, 60%, 65%, 68%
Low Hang Squat Snatch
4x3 73%
Snatch Pull 3 stop
4x3 95%
Dynamic Hip High Pull
3x8
BODY ARMOR
Strict dumbbell high pull
3 x 10
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Press
1 x 5 60%
1 x 5 70%
4 x 5 75%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Beginner – Snatch
2 Tall Snatch + 2 OHS
3xEB
Hang Squat Snatch
4x2 65%
Squat Snatch + Snatch Balance
3x1+2 70%
Squat Snatch
4x2 73%
Snatch Pull
4x3 90%
Dynamic Hip High Pull
3x8
Advance – Snatch
Snatch Pull + Hang Snatch + OHS + Snatch Balance
3x1+1+1+2 EB, 50%, 55%, 60%, 65%, 68%
Low Hang Squat Snatch
4x3 73%
Snatch Pull 3 stop
4x3 95%
Dynamic Hip High Pull
3x8
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
100 toes to bar (score A)
Directly into...
For time:
3km row (score B)
MIDLINE CONDITIONING
Tabata (8 x 20" on, 10" off)
hollow body position
CLASS (c2)
CONDITIONING (score 1)
00:00 - 12:00
12 min emom, 50”on 10”off
3/2 rope climb (-4pt)
6 squat snatch 50/35 (-2pt)
15/12 cal row (-1pt)
STRENGTH
14:00 - 22:00
Rx (score 2)
Find 1RM
1 hang squat snatch + 1 squat snatch tng
Scaled (no score)
8 min emom, heavy weight
1 hang squat snatch + 1 squat snatch
Score 1: 100 - punti persi
7’35’’ / 20’56