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Giovedì 23 Marzo 2021
PROGRAM
PRE SEASON
Clean & jerk
2 tall jerk 2 front 2 tall clean
3 x eb
2 power clean 1 push press 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
3 x 80%
Squat clean stop 1” above knee
2 x 3 70%
2 x 3 80%
Every 1'30" x 8
3 Front squat 75%
200m run
CLASS PLUS
5 round (not for time)
1 rope climb
10m handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time:
21-18-15-12-9-6 ripetizioni di
deadlift 100/70kg
handstand push up
cal bike
CLASS
STRENGTH STAMINA
7 min emom
2 muscle clean & press, buffer 1
CONDITIONING: Master Sguino
Team wod x2
For time:
50 syncro* deadlift 70/50
50 syncro* hang power clean 60/40
50 syncro* push jerk 50/35
73 syncro* burpee over the bar
*Team wod x3: due lavorano sempre in syncro mentre il terzo lavora in "I go You go" con la coppia in syncro. Nei burpee il syncro va effettuato sullo stesso bilanciere
Time cap: 14 min
EXTRA
BODY ARMOR
4 superset
6 eccentric lateral raise
20" weighted ghd belly down hold
MOBILITY