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Giovedì 21 Agosto 2025
PROGRAM
PRE SEASON
STRENGTH
Deadlift
arrivare 9 ripetizioni totali all’85%
recupero max 90”
meno set possibili, mai a cedimento
CLASS PLUS
Snatch tng
5-5-4-4-3-3 ripetizioni, carico a salire, recupero libero
ENDURANCE
For time:
5 round
400m run
20 front squat empty barbell
20 push press empty barbell
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING A
0:00 - 10:00 (time cap)
For time:
21-15-9 ripetizioni di
one arm dumbbell devil press 25/17,5
box jump over
CONDITIONING B
12:00 - 22:00 (time cap)
For time:
21-15-9 ripetizioni di
reverse burpee
kettlebell swing 32/24
CORE CONDITIONING
Not for time:
4 round
400m run
25 ghd sit up
CLASS (c2)
STRENGTH
Rx Only
every 2 min x 5
1 power clean + 2 front squat + 2 jerk drive, as heavy as possible
Scaled
every 2 min x 5
1 power clean + 3 front squat + 2 jerk drive + 1 push jerk (carico tecnico)
CONDITIONING
10 min amrap
8 front squat
8 push jerk
Rx: 60/40
Scaled 1: 50/35
Master 45+: 50/35
Scaled 2: 40/30
Rookie: <40/30
4:59-5:08