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Martedì 5 Dicembre 2023
PROGRAM
PRE SEASON
SKILLS
In 15 min
lavorando a bassa intensità alternare blocchi di lavoro/tentativi di:
free handstand push up
double crossover
STRENGTH PROGRAM
Push press
1 x 6 50%
1 x 6 60%
1 x 4 70%
Find 4RM
Then - 15% 3 x 3
GYMNASTIC
Ice cream maker
8 x 3-5
CLASS PLUS
every 1:30 x 8
max ub bar muscle up
WORKOUT OF THE DAY
COMPETITOR
amrap 18’;
500 m row
200 m farmer carry 2x32/2x24kg
20 handstand push up
5 rope climb
CLASS
STRENGTH
12 min to find an heavy set of
1 muscle clean + 3 push press
SKILL
12 min window
every 2 min, 6 rounds
4 power clean touch and go
4 rebound jerk
CONDITIONING
complete for time
30 unbroken* power clean and jerk 50/35
*every break: 8 burpee over the bar
time cap: 10 min
EXTRA
MOBILITY
BODY ARMOR
Dumbbell / kettlebell row one arm
2 x 10/10
2 x 8/8
2 x 6/6
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2 round