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Mercoledì 20 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Power jerk stop dip/receiving pos
1 x 3 50%
1 x 2 60%
5 x 2 65-70% (focus su lockout)
STRENGTH & GYMNASTIC
6 round
50% max ub ring muscle up
max double kettlebell press 2x16/2x12
2 min rest
CLASS PLUS
5 superset
5 weighted strict pull up
10 heavy ring row
15 reverse V fly
2 min rest
MILANO THROWDOWN PREP.
20 min amrap, lavorare in team se possibile
400m partner run
max ub ring muscle up, atleta A
max ub ring muscle up, atleta B
STEEL MAN PREP.
20 min amrap
1000m bike erg
max ub strict pull up
max ub strict ring dip
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
For time:
3 round
21-15-9 hang power clean 70/50kg
20/25 cal row
BODY ARMOR
10' emom
plank row*
20" dx
10" rest
20" sx
10" rest
*una mano in appoggio su un disco (15/10) e una mano su un dumbbell, alternando ad ogni intervallo
CLASS
CONDITIONING
4 round (24 min)
1:30 on :30 off
A - 75 double under [50/25/15/5/150 su]
B - max cal air bike
C - 15 dumbbell devil press 2x15/2x10
score:
Calorie totali air bike meno le ripetizioni di double under e devil press non completati
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
5 superset
2-4 pull over / skin the cat / front lever progression
5-10" handstand free standing
5 superset
5 weighted strict pull up
10 heavy ring row
2-10m handstand walk
5 superset
15 reverse V fly
15 pike pulse
6:50 RX (70 Kg,25 Cal)