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Mercoledì 1 Febbraio 2023
PROGRAM
OFF SEASON
Front squat
6x 70%
4x 75%
2x 80%
6x 75%
4x 80%
2x 85%
1x 90%
Military press
1 x 5 65%
1 x 4 75%
1 x 9 75%
1 x 6 75%
1 x 3 75%
1 x 7 75%
PRE SEASON
Military press
1 x 5 65%
1 x 4 75%
1 x 9 75%
1 x 6 75%
1 x 3 75%
1 x 7 75%
every 3 min x 5
pegboard climb (intera o a metà)
15m handstand walk afap
IN SEASON
6 sets at max effort
15 cal skierg
5 push press 70/50
1 min rest
20 min at medium pace
200m run
4-8 bar muscle up unbroken
CLASS PLUS
15 min emom
A. 15-20 ghd sit up
B. 12/9 cal ski erg
C. 10-12 hollow body rock
WORKOUT OF THE DAY
COMPETITOR
10' amrap:
2 ring muscle up
4 handstand push up
8 pistol squat
CLASS
STRENGTH
every 2 min x 6
1 snatch + max unbroken overhead squat 80% 1rm snatch
SKILL
12 min emom
odd: 1 power snatch + 5 overhead squat
even: work on double under
CONDITIONING
9 amrap
3 sntach 60/40
9 burpee
21 double under
ENDURANCE
complete at medium pace 4 rounds of
800m row
50 double under /100 single under
20 burpee over the row
EXTRA
AEROBIC CAPACITY
5 km row
lavorare con ritmo costante
BODY ARMOR
Kettlebell push press one arm
3 x 6/6 esplosivi
Dragon flag
5 x 4 tenute isometriche 2-5"
rest 1 min
MOBILITY
Competitor 8 rx