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Venerdì 26 Agosto 2022
PROGRAM
PRE SEASON
Deadlift
1 x 8 65% 1 x 6 70% 1 x 4 75% 1 x 2 80%
1 x 8 65% 1 x 6 70% 1 x 4 75% 1 x 2 80%
10 min work
strict ring muscle up
every 3 min x 5
max ub pull up
lavorare nelle settimane per migliorare il numero complessivo di pull up
IN SEASON
20 min amrap
400m run
3 deadlift 150/105
5 ring muscle up
every 3 min x 5
max ub pull up
CLASS PLUS
5 superset
8/10 bench press
10/12 kettlebell sumo row
1 min rest
WORKOUT OF THE DAY
COMPETITOR
16 min emom
a. 60m sandbag carry
b. amrap alt. dumbbell snatch 30/20
c. 15/12 cal ski erg
d. rest
Score: ripetizioni di db snatch
CLASS
For time:
2 round
A) 2 min cal row
2 min rest
B) 2 min pull up
2 min rest
C) 2 min overhead squat 50/35
2 min rest
3 score separati
ENDURANCE
30 min amrap
30 ring squat row
30/25 cal bike
EXTRA
BODY ARMOR
4 superset
8 Kettlebell sumo row
8 band pulldown
zottman curl 4 x 8 buffer 1
AEROBIC CAPACITY
10 min air bike light pace
5 set
30" air bike max effort
30" air bike moderate pace
400m run light pace
10 min air bike light pace
MOBILITY