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Venerdì 18 Aprile 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
2 muscle snatch 2 snatch drop 2 tall snatch
3 x eb
2 muscle snatch 2 hip power sn 2 hip squat snatch
3 x 40-50%
2 power snatch 1 squat snatch
2 x 60%
2 x 70%
1 power 1 squat
2 x 80%
squat snatch
1 x 85% every 90” x 2 sets
1 x 90% every 90” x 3 sets
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
8 min emom
Odd: 40" sx
Even: 40" dx
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Snatch
2 muscle snatch 2 snatch drop 2 tall snatch
3 x eb
2 muscle snatch 2 hip power sn 2 hip squat snatch
3 x 40-50%
2 power snatch 1 squat snatch
2 x 60%
2 x 70%
1 power 1 squat
2 x 80%
squat snatch
1 x 85% every 90” x 2 sets
1 x 90% every 90” x 3 sets
1 power snatch 4 snatch balance
4 sets carico tecnico
WORKOUT OF THE DAY
COMPETITOR (2)
CONDITIONING
every 6 min x 4 (2 round, 24 min)
400m run
15 ghd sit up
odd sets: max bar muscle up
even sets: max pistol squat
BODY ARMOR
8 min emom
Odd: 40" sx
Even: 40" dx
CLASS (c1)
STRENGTH
every 2 min x 8
3 overhead squat (da rack)
SKILL
16 min emom
odd: 2 snatch high pull + 3 hang power snatch
even: 1 power snatch + 5 overhead squat
CONDITIONING
For time:
8 round
7 toes to bar
7 overhead squat 40/30
Time cap: 8 min
28 bmu - 104 pistol