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Venerdì 21 Ottobre 2022
PROGRAM
PRE SEASON
Deadlift stop 1" below knee
1 x 3 50%
3 x 3 60%
Deadlift
1 x 7 73%
1 x 5 78%
1 x 3 83%
1 x 1 88%
1 x 3 83%
1 x 5 78%
1 x 7 73%
Handstand work
10 min di lavoro tecnico
opzione 1: 2m handstand walk + 1 free handstand push up
opzione 2: 2m handstand walk + 3" stop in verticale
opzione 3: alternare qualche metro di hsw a 20" di lavoro sul freestanding
Dip stop 1" bottom (parallele)
3 x 5 bodyweight
Dip weighted
6 x 4 buffer 1
IN SEASON
For quality:
3 round
600m run (easy peace)
9-6-3 deadlift 150/105
(post metcon)
7 min at max effort
15 wall ball
10 burpee wall over (100cm)
CLASS PLUS
4 superset
8 romanian deadlift, buffer 2
8 ghd hip extension
WORKOUT OF THE DAY
COMPETITOR: JT
For time:
21-15-9 ripetizioni di
handstand push up
ring dip
push up
CLASS
STRENGTH
7 min emom,
2-3 wall facing handstand push up
SKILL
7 min
lavoro tecnico su handstand push up / handstand
CONDITIONING
18 min amrap
team wod x2
I go Y go
21 cal bike
21 cal row
21 handstand push up
200+200m run (relay mode)
team wod x3
(A+B) 28 cal bike
(C) 200m run, then rest
(B+C) 28 cal row
(A) 200m run, then rest
(A+B+C) 28 handstand push up
(C+A)
(B)
(A+B)
(C)
(A+B+C) ...
ENDURANCE
30 min emom
a. cal ski erg
b. db push press 2x15/2x10
c. 200m run
d. rest
EXTRA
BODY ARMOR
Hip thrust
4 x 10 buffer 2
MOBILITY