.png){kind=small}
Martedì 6 Giugno 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC GYMNASTIC
30 ring muscle up
Time cap: 6 min
GYMNASTIC STRENGTH PROGRAM (push & pull)
3 superset
4-6 weighted strict pull up
4-6 deficit chest to wall handstand push up
3 superset
max strict chest to bar
8-10 deficit strict handstand push up
3 superset
max strict chin up
8-10 deficit handstand push up
CLASS PLUS
False grip ring pull up / ring row
6 x 3-5 ripetizioni
WORKOUT OF THE DAY
COMPETITOR
amrap 16’:
25 deadlift 70/50kg
25 box jump
25 cal skierg
25 toes to bar
CLASS
STRENGTH
12 min to find 1RM of complex:
1 hang power snatch
2 squat snatch t&g
1 overhead squat
SKILL
12 min emom
odd: 3 power snatch, work on t&g
even: 3 snatch balance + 3 overhead squat
CONDITIONING
For time:
50 power snatch 40/30
every min (fom 0:00) complete 5 burpee
time cap 10 min
EXTRA
MOBILITY
BODY ARMOR
Giamma 3+20