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Mercoledì 13 Luglio 2022
PROGRAMS
PRE SEASON
every 1:50 min x 7
50% max ub ring muscle up
Back squat stop 1” bottom
1 x 6 50%
1 x 4 60%
1 x 4 70%
Back squat
Find 4RM (of the day)
Back squat stop 1” bottom
3 x 2 70%
IN SEASON
5 round Salmon complex
incrementare ad ogni round il carico fino a trovare il più alto carico possibile.
5 unbroken set (20 rep unbroken) di
1 power snatch
1 overhead squat
1 hang squat snatch
1 snatch balance
Recupero completo
CLASS PLUS
Deadlift
1 x 6 50%
1 x 6 60%
Emom 3’
4 deadlift 65%
Emom 3’
3 deadlift 70%
Emom 3’
2 deadlift 75%
Emom 3
1 deadlift 80%
WORKOUT OF THE DAY
COMPETITOR
A)
8min emom
odd: amrap bench press 70/50
even: amrap hang power clean 70/50
B)
For time
Cal row 30/24
Cal bike 30/24
5x10m farmer carry 2×32/2×24
CLASS
BARBELL CONDITIONING
Heavy Grace
30 clean & jerk for time
Time cap: 10 min
Elite 70/50
Rx 60/40
Scaled 50/35
CONDITIONING
For time
30 alternated KB clean and jerk 24/16
40 target burpee
50 KB front squat 24/16
600m run
Time cap: 12 min
EXTRA
AEROBIC CAPACITY
5 km run medium peace
MOBILITY