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Venerdì 30 Maggio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
Focus: Stabilità in ricezione e overhead
Power Clean + Front Squat + Pause Jerk
3 x 2+2+2 EB
2 x 2+2+2 50%
2 x 2+2+2 60%
3 x 2+1+2 65%
Squat Clean & Jerk with Hold in Split (3s)
3 x 1+2 70%
Clean & Jerk
2 x 2+1 75%
2 x 1+1 80%
3 x 1+1 85%
Clean DL + Floating DL
3 x 2+1 100%
STRENGTH
Front squat
3 x 3 85%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
15 min
handstand walk practice
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Advance – Clean & Jerk
Focus: Stabilità in ricezione e overhead
Power Clean + Front Squat + Pause Jerk
3 x 2+2+2 EB
2 x 2+2+2 50%
2 x 2+2+2 60%
3 x 2+1+2 65%
Squat Clean & Jerk with Hold in Split (3s)
3 x 1+2 70%
Clean & Jerk
2 x 2+1 75%
2 x 1+1 80%
3 x 1+1 85%
Clean DL + Floating DL
3 x 2+1 100%
Intermediate - Clean & Jerk
Focus: Stabilità in ricezione e overhead
Muscle Clean + Front Squat + Jerk
3 x 2+2+2 EB
Squat Clean + Front Squat + Jerk
2 x 1+1+2 50%
2 x 1+1+2 60%
2 x 1+1+2 70%
Clean & Jerk
3 x 2+1 70%
3 x 1+1 75%
Clean Pull
3 x 3 90%
WORKOUT OF THE DAY
COMPETITOR (1)
BENCHMARK: Mary
20 min amrap
5 handstand push up
10 alternate pistol squat
15 pull up
BODY ARMOR
every 45" x 10 (5 round)
14-16 Single arm dumbbell press sx
14-16 Single arm dumbbell press dx
CLASS (c2)
STRENGTH
In 14 min:
Deadlift
1 x 6 50%
1 x 5 60%
1 x 4 75%
4 x 3 85%
In 4 min:
Preparare la skill di ginnastica
SKILL
In 5 min:
3 x 5 deadlift tng, carico a salire
(trovare il giusto carico per il workout)
In 9 min:
Lavorare sulla skill di ginnastica
CONDITIONING
8 min amrap
Elite
3+3 deadlift 120/85
3+3/2+2 bar muscle up
Rx
4+4 deadlift 100/70
4+4/3+3 chest to bar
Scaled 1
5+5 deadlift 90/60
5+5/4+4 pull up
11r15