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Venerdì 11 Agosto 2023
PROGRAM
PRE SEASON
PRIMER
3 muscle snatch 3 tall snatch
3 x empty bar
2 muscle snatch 2 power snatch
3 x 50%
power snatch
1 x 3 60%
1 x 3 70%
2 x 3 75%
SPORT SPECIFIC WEIGHTLIFTING
In 6 min
find 3RM power snatch t&g
STAMINA
6 min amrap
m back rack walking lunge 50/35
CLASS PLUS
snatch deadlift stop below / above knee 1”
4 x 4 120%
WORKOUT OF THE DAY
COMPETITOR
Emom 20’:
I: 15 a. swing 32/24kg
II: 20 pull up
III: max m handstand walk (5m ogni sezione)
IV: rest
CLASS
STRENGTH
In 16 min
8 x 3 front squat 85%
SKILL
In 16 min
8 x 5 front squat, 3" stop in buca
CONDITIONING
7 min emom
max unbroken
2 cluster + 2 jerk (complex)
Rx 60/40
ENDURANCE
27 min amrap
12 one arm dumbbell cluster 20/15
8 one arm dumbbell jerk 20/15
12 burpee
EXTRA
MOBILITY
AEROBIC POWER
Tabata air bike
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10 x 5m