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Venerdì 18 Novembre 2022
PROGRAM
OFF SEASON
Deadlift
1 x 7 60%
1 x 5 70%
6 x 3 80%
Paused deadlift 1"below 1"above knee
3 x 3 60%
Kettlebell floor press
5 x 6-8 buffer 2
Kettlebell half turkish get up
4 x 4/4 buffer 2
PRE SEASON
Deadlift
1 x 7 60%
1 x 5 70%
6 x 3 80%
Paused deadlift 1"below 1"above knee
3 x 3 60%
21 min emom, lavoro sulle skill
A. 3-5 inverted burpee
B. 3-5 free handstand push up
C. triple under
IN SEASON
Not for time (medium pace)
21 deadlift 140/110
27 cal bike
18 deadlift 140/110
24 cal bike
15 deadlift 140/110
21 cal bike
12 deadlift 140/110
18 cal bike
9 min amrap, provare a mantenere i set di ctb unbroken
2+2 chest to bar
5 target burpee 30/20cm
CLASS PLUS
5 superset
8-10 kettlebell floor press
6-8 kettlebell half turkish get up
WORKOUT OF THE DAY
COMPETITOR
20 min emom
A: 18 wall ball 9/6kg
B: 15 cal ski erg
C: 12 thruster 43/35kg
D: max wall walk
E: rest
CLASS
STRENGTH STAMINA (no score)
7 min amrap
Lavorare con un carico elevato ma eseguendo sempre dei movimenti tecnici.
Alternare destra e sinistra.
kettlebell complex
1 russian swing
1 hang power clean
1 front squat
1 thruster
1 jerk
CONDITIONING (score)
18 min emom
A: 16 wall ball
B: max kb jerk 24/16
C: 250/200 m row
Score: ripetizioni di jerk
ENDURANCE
every 3 min x 10
5 dumbbell complex sx
5 dumbbell complex dx
200m run
db complex:
1 power clean
1 hang power clean
1 front squat
1 thruster
1 jerk
EXTRA
BODY ARMOR
5 superset
8-10 kettlebell floor press
6-8 kettlebell half turkish get up
MOBILITY