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Venerdì 1 Agosto 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
2 Muscle Clean + 2 Pause Front Squat + 2 Jerk (2” receiving pause)
3xEB
Sqaut Clean + FS + Pause Jerk
3x1+1+1 50%, 60%, 65%, 70% 75%
Squat Clean + Jerk
4x1+2 78%
Pause Clean Pull
4x3 85%
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
Deadlift
1 x 5 60%
1 x 5 70%
1 x 3 75%
every 90” x 6
3 deadlift 80%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
Beginner – Snatch
2 Hang Muscle Snatch + 2 Tempo OHS
3xEB
2 Hang Power Snatch + 2 Snatch Balance
3x50%
Hang Squat Snatch
3x3 60%
Squat Snatch
4x2 65%
Pause Snatch Pull
4x3 80%
Advance – Snatch
2 Hang Muscle Snatch + 2 OHS + 2 Snatch Balance
3xEB
Hang Squat Snatch + 2’’ Hold in OH
3x2 63%
Snatch Pull + Hang Squat Snatch + Squat Snatch
4x1+1+2 68%
Squat Snatch
3x3 73%
Pause Snatch Pull
3x3 90%
WORKOUT OF THE DAY
COMPETITOR (1)
BARBELL CONDITIONING
6 min amrap
snatch
Elite: 70/50
AEROBIC CAPACITY: Heavy Stroke Series
5 round (28 min), no score
Rowing...
2'00": 15-20 s/m max effort
2'00": 25-30 s/m medium pace
2'00": rest
CLASS (c2)
STRENGTH
In 5 min
5-4-3 squat clean, carico a salire (50-75%)
8 min emom
1 squat clean + 1 front squat 80%
SKILL
In 5 min
3 round
3 squat clean, 1" stop al ginocchio, carico a salire
5 knee to chest
In 8 min
6 round
3 squat clean, 1" stop al ginocchio, carico tecnico
3 toes to bar / half toes to bar
CONDITIONING
10 min amrap
15 toes to bar
12 burpee over the bar
9 front squat 50/35
38 snatch