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Venerdì 19 Agosto 2022
PROGRAM
PRE SEASON
Deadlift
1 x 7 65%
1 x 5 70%
1 x 3 75%
1 x 1 80%
1 x 7 65%
1 x 5 70%
1 x 3 75%
1 x 1 80%
snatch grip high pull
4 x 8 buffer 1
every 3 min x 5
max ub pull up
lavorare nelle settimane per migliorare il numero complessivo di pull up
IN SEASON
every 3 min x 3
max ub pull up
12 min amrap (bassa intensità)
1 sand bag wall over (140cm)
3 ring muscle up
every 4 min x 4
20 box jump over pliometrici (provare a tenerli unbroken)
10 alt. kb push press 2x24/2x16 (entrambe le kettlebell in rack position, estendere un solo braccio, alternare braccio destro e braccio sinistro)
CLASS PLUS
7 min emom 2 press, buffer 1
WORKOUT OF THE DAY
COMPETITOR
13 min amrap
55 deadlift 100/70
55 wall ball
55 cal row
55 handstand push up
CLASS
STRENGTH & GYMNASTIC (score A)
time cap: 15 min
Rx
for time
10-8-6-4-2
bar muscle up
jerk 70/50kg
Sc1
for time
12-10-8-6-4 chest to bar
10-8-6-4-2 jerk 60/40kg
Sc2
for time
12-10-8-6-4 pull up
10-8-6-4-2 jerk 50/35kg
CONDITIONING (score B)
4 min emom
6 burpee + amrap box jump over
ENDURANCE
31 min amrap
10 mb sit up
15 double db clean & push press
200 run
EXTRA
AEROBIC CAPACITY
3 x 1500m row
rest 1:1
MOBILITY