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Lunedì 7 Agosto 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
1 muscle clean 2 power clean 3 tall jerk
2 x empty bar
2 x 40-50%
1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 70%
1 x 80%
1 squat clean 1 jerk
1 x 85%
2 x 90%
1 x 95%
Power clean + hang power clean
sempre stop 1” in catch
3 x 65-70%
CLASS PLUS
gym complex, 5 superset
max ub strict pull up,
directly into max ub pull up
2 min rest
WORKOUT OF THE DAY
COMPETITOR
For time:
every 4’ x 5
400 m run
1 rope climb
3 clean & jerk 100/70kg
CLASS
STRENGTH
12 min window to complete
8-6-4-2-2-2 ripetizioni di
overhead squat, da rack, carico a salire
SKILL
12 min emom, from the ground, at tech weight
1 snatch deadlift high pull
1 hang power snatch
2 overhead squat, 1" stop in buca
CONDITIONING: Mad Nancy
For time
2 round
800m run
30 overhead squat 40/30
Time cap: 15 min
ENDURANCE
every 3 min x 10
200m run at max effort
max unbroken overhead squat, barbell 20/15 kg
EXTRA
MOBILITY
STRENGTH
Front squat
1 x 5 60%
1 x 5 70%
3 x 5 75%
Front squat stop 1” parallelo (in discesa)
3 x 3 RPE 8
5rd a 2’45”