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Lunedì 18 Settembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
Snatch
2 muscle snatch 2 push press snatch grip 2 snatch balance
2 x eb
2 x 40%
2 muscle snatch 2 hip squat snatch
3 x 40-50%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
2 x 2 85%
1 x 90%
Floating squat snatch
3 x 3 60%
Snatch deadlift
2 x 4 100%
2 x 4 110%
CLASS PLUS
8 min emom
max ub bar/ring muscle up
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
400 m run
12 bar muscle up
21 dumbbell snatch 25/15kg
CLASS
GYMNASTIC CONDITIONING (no score)
6 min emom
max unbroken toes to bar
CONDITIONING
2 round (18 min)
2 min on 1 min off
A - cal row (1 pt)
B - cal air bike (1 pt)
C - double under* (3 rep = 1 pt)
*nessuna scalata, lavoro tecnico
ENDURANCE
4 round (36 min)
2 min on 1 min off
A - cal ski erg
B - 3 burpee + 5 sit up
C - double under
EXTRA
MOBILITY
CORE
reverse V-up piedi in appoggio su palla medica
4 x 8-12, 1 min rest
russian sit up
4 x 10, 1 min rest
11:52