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Martedì 8 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
2 Hang Muscle Snatch + 2 Pause Overhead Squat + 2 Snatch Balance
3 x EB
Squat Snatch + Pause Overhead Squat (3")
2 x 1+1 65%
2 x 1+1 70%
4 x 1+1 75%
Tempo Squat Snatch (Tempo DL)
3 x 1 80%
2 Snatch Pull + 1 Floating Snatch DL
3 x 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
Hang power clean
5-5-4-4-3-3 ripetizioni con carico a salire
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Focus: Controllo eccentrico
Beginner - Snatch
2 Tall Muscle Snatch + 2 Overhead Squat
3 x EB
2 Hang Power Snatch + 2 Overhead Squat
3 x 45%
Hang Squat Snatch
3 x 2 50%
Squat Snatch
3 x 2 60%
3 x 1 65%
3 x 1 70%
Snatch Pull
3 x 3 75%
Advance - Snatch
2 Hang Muscle Snatch + 2 Pause Overhead Squat + 2 Snatch Balance
3 x EB
Squat Snatch + Pause Overhead Squat (3")
2 x 1+1 65%
2 x 1+1 70%
4 x 1+1 75%
Tempo Squat Snatch (Tempo DL)
3 x 1 80%
2 Snatch Pull + 1 Floating Snatch DL
3 x 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
3 round
25 front squat 40/30
25 handstand push up
BODY ARMOR
atg split squat, piede avanti su rialzo 15cm
4 x 8/8 buffer 2
lateral rise
4 x 8-10
CLASS (c2)
CONDITIONING
team wod x2/x3
In 20 min
5 round
2/3 rope climb, I go you go
12 synchro* hand release burpee
Then amrap
16/12 kettlebell hang snatch 24/16, I go you go
12 synchro* hand release burpee
*synchro a terra, a 3 nei team da 3
7’08”