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Martedì 23 Aprile 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 sets warm up
1 muscle snatch 2 hang power snatch 2 snatch drop
3 x eb
1 snatch deadlift 3 hang power snatch
1 x 50%
1 x 60%
2 x 65%
1 snatch deadlift 2 hang squat snatch
1 x 70%
4 sets @90% from complex of week 1
Squat snatch
1 x 3 80%
2 x 2 85%
CLASS PLUS
Back squat
1 x 6 60%
1 x 6 70%
1 x 4 80%
4 x 4 90% 4RM week 3
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: CF Quarterfinals 2024, workout 1
16' emom (4 round)
A - max snatch 61/38 kg
B - max cal row
C - max dumbbell box step up 2x22,5/2x15
D - rest
STRENGTH
Snatch pull stop 1”above knee
3 x 3 100% snatch
Snatch pull
4 x 2 110%
CLASS
STRENGTH
In 10 min
5-4-3-2-1 ripetizioni di
squat snatch
bar/ring muscle up
SKILL
In 10 min
6-6-6-6-6 ripetizioni di
squat snatch
strict pull up
CONDITIONING
7 min amrap
max unbroken power snatch 35/25
10 toes to bar
Score: ripetizioni totali (compresi i toes to bar)
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 sets warm up
1 muscle snatch 2 hang power snatch 2 snatch drop
3 x eb
1 snatch deadlift 3 hang power snatch
1 x 50%
1 x 60%
2 x 65%
1 snatch deadlift 2 hang squat snatch
1 x 70%
4 sets @90% from complex of week 1
Squat snatch
1 x 3 80%
2 x 2 85%
Snatch pull stop 1”above knee
3 x 3 100% snatch
Snatch pull
4 x 2 110%
😂😂