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Venerdì 10 Ottobre 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
2 Muscle Clean + 2 Push Press + 2 Tall Power Jerk
3xEB
3 Power Clean + 1 Push Press + 2 Power Jerk
2x50% 2x60% 2x65% 1x70%
2 Clean Pull + 1 Squat Clean + 1 Power Jerk
2x80% 2x85%
STRENGTH & CORE
every 3' x 6
3 front squat 80%
20 ghd sit up
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
Deficit strict handstand push up
6 x 3
rest 1 min
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Beginner – Clean & Jerk
2 Hang Pull + 2 Hang Muscle Clean + 1 Power Jerk
3xEB
1 Hang Pull + 2 Hang Power Clean + 1 Power Jerk
2x50 2x60% 1x65%
2 Squat Clean + 1 Power Jerk
4x70%
Clean Pull
4x3 90%
Clean DL
3x3 100%
Advance – Clean & Jerk
2 Muscle Clean + 2 Push Press + 2 Tall Power Jerk
3xEB
3 Power Clean + 1 Push Press + 2 Power Jerk
2x50% 2x60% 2x65% 1x70%
2 Clean Pull + 1 Squat Clean + 1 Power Jerk
2x80% 2x85%
Clean Pull
4x3 100%
Clean DL
3x3 110%
WORKOUT OF THE DAY
COMPETITOR (2)
CONDITIONING
For time:
3 round
400m run
30 wall ball
20 dumbbell shoulder to overhead 1x25/1x17,5
CLASS (c1)
STRENGTH
back squat
4 min per raggiungere il 75%
poi
12 min per completare:
3 x 75-80%,
2 x 80-85%,
1 x 85-90%
3 x 80-85%,
2 x 85-90%,
1 x 90-95%
SKILL
16 min emom
odd: pratica su double under
even: 2 power clean + 2 front squat 2 push press
CONDITIONING
7 min amrap
40 double under
10 unbroken* thruster 40/30
*Penalty: 5 burpee
17’59”