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Martedì 8 Aprile 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
3 push press snatch grip 2 snatch drop 1 tall snatch
3 x empty bar
3 muscle snatch 2 hang squat snatch
3 x 50%
1 paused snatch pull 2 paused power snatch (pause above knee)
2 x 60%
2 x 70%
1 paused snatch pull 2 paused squat snatch
1 x 75%
3 x 80%
squat snatch
2 x 2 80%
3 x 2 85%
STRENGTH
snatch pull
4 x 3 105% snatch
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
3 weighted chin up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
3 push press snatch grip 2 snatch drop 1 tall snatch
3 x empty bar
3 muscle snatch 2 hang squat snatch
3 x 50%
1 paused snatch pull 2 paused power snatch (pause above knee)
2 x 60%
2 x 70%
1 paused snatch pull 2 paused squat snatch
1 x 75%
3 x 80%
squat snatch
2 x 2 80%
3 x 2 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
12 min emom (3 round)
40" on, 20" off
max cal ski erg
max deadlift 80/55
max cal bike erg
max box step over 2x22,5/2x15
BODY ARMOR
strict snatch pull from hip
4 x 6 buffer 1
CLASS (c2)
STRENGTH
every 3 min x 5
5 back squat 75%
400m run
SKILL
every 3 min x 5
8 back squat, buffer 4
400m run
CORE CONDITIONING
7 min amrap (not for score)
russian sit up 15/10
149 (a. bike)