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Martedì 2 Maggio 2023
PROGRAM
PRE SEASON
2 snatch balance 2 back thruster 2 ohs
1 x 50% snatch
1 x 60%
1 x 70%
Find max load
For load:
5-4-3-1-1-1 squat snatch (carico a salire)
400m run (active rest)
CLASS PLUS
Emom 10’
70%
Min 1 - 1 press Min 2 - 2 press Min 3 - 3 press Min 4 - 4 press Min 5 - 5 press
73-75%
Min 6 - 1 press Min 7 - 2 press Min 8 - 3 press Min 9 - 4 press Min 10 - 5 press
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
20 pull up
20 pistol squat
20 handstand push up
20 kettlebell swing 32/24kg
rest 1:1
CLASS
STRENGTH
10 min emom
odd: 2-4 weighted strict pull up / strict pull up
even: 2 heavy power clean
SKILL
10 min emom
odd: 2-4 pull up technique / strength
even: 3 power clean t&g
CONDITIONING
12 min amrap
13 pull up
11 power clean 50/35
9 push press 50/35
EXTRA
MOBILITY
AEROBIC POWER PROGRAM
every 2 min x 3 20/16 cal row amrap burpee box jump
20’30”