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Mercoledì 29 Marzo 2023
PROGRAM
PRE SEASON
Front squat
1 x 6 60% 1 x 4 70% 1 x 4 80% 1 x 2 RPE9 2 x 4 - 15% ultimo carico
Military press
1 x 7 65% 1 x 5 75% 1 x 3 85% 1 x 1 95%
Find 1RM of the day 3 x 3 -15% 1RM
CLASS PLUS
In 10 min 5 x 3 70-75%
tng power snatch
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
3 rope climb
10 m back rack walking lunge 60/40kg
6 ring muscle up
10 m back rack walking lunge 60/40kg
CLASS
STRENGTH
10 min emom
3 deadlift 75-80%
SKILL
10 min work on double under
CONDITIONING
For time
3 round
15 sumo deadlift high pull 40/30
25 burpee over the bar
35 double under [70 single under]
Time cap: 11 min
ENDURANCE
40 min amrap
15 kb sumo deadlift high pull 24/16
15 burpee
50 double under
400m run
EXTRA
MOBILITY
AEROBIC POWER
For time:
3 round
20/16 cal bike
200m run
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