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Venerdì 12 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
2 Muscle Clean + 2 Front Squat + 2 Jerk (Stop Receiving position)
3 x EB
Squat Clean + Front Squat + Jerk (Stop Receiving position)
3 x 70%
3 x 80%
2 x 85%
2 Clean Pull + 1 Floating DL
3 x 90%
STRENGTH
Front squat
1 x 6 60%
1 x 4 70%
6 x 4 75%
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
Hang power snatch
5-5-4-4-3-3 ripetizioni con carico a salire
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Focus: Controllo eccentrico
Beginner - Clean & Jerk
2 Hang Muscle Clean + 2 Front Squat + 1 Jerk
3 x EB
2 Hang Squat Clean + 2 Front Squat + 1Jerk
3 x 50%
3 x 60%
3 x 65%
Squat Clean + Jerk
4 x 1+1 70%
Clean Pull
3 x 3 85%
Advance - Clean & Jerk
2 Muscle Clean + 2 Front Squat + 2 Jerk (Stop Receiving position)
3 x EB
Squat Clean + Front Squat + Jerk (Stop Receiving position)
3 x 70%
3 x 80%
2 x 85%
2 Clean Pull + 1 Floating DL
3 x 90%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
0:00 - 5:00
25/20 cal row
21 hang snatch 50/35
max leteral burpee over the bar
5:00-7:00
rest
7:00 - 12:00
20/16 cal row
15 hang snatch 60/40
max leteral burpee over the bar
12:00-14:00
rest
14:00 - 19:00
15/9 cal row
9 hang snatch 70/45
max leteral burpee over the bar
CLASS (c2)
GYMNASTIC & CONDITIONING
Parte A
12 min emom, not for score
max ring dip
max double under
Parte B
12 min emom, not for score
max hollow push up
max crossover
35+30+38