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Venerdì 31 Gennaio 2025
PROGRAM
PRE SEASON
STRENGTH & GYMNASTIC
4 superset
4 snatch deadlift 2 pause (sotto e sopra al ginocchio) 100% dello snatch
5 slow ball up
3 superset
3 snatch deadlift 120% dello snatch
3 slow skin the cat
STRENGTH
5 superset
5 front squat 80%
8 dumbbell Z press
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
Back squat
1 x 5 50%
1 x 5 60%
1 x 3 70%
6 x 3 80%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 front squat stop1”bottom 2 paused jerk
3 x eb
1 power clean 3 paused jerk
1 x 50%
1 x 60%
3 x 70%
complex
1 power clean 1 hang squat clean 1 push press 2 jerk
1 x 50%
1 x 60%
find max load in 4 sets
floating squat clean
3 x 3 65-75%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
every 2 min x 5
For time:
1 cluster
1 thruster
1 squat clean
1 front squat
10 wall ball
Barbell: 80/55
Score: round peggiore
BODY ARMOR
8 min emom
30" on 30 off
ghd punch twist
odd: dx
even: sx
CLASS (c2)
STRENGTH
In 15 min, salendo gradualmente con il carico
3 x 3 muscle snatch + 3 high hang squat snatch
3 x 4 squat snatch touch and go
3 x 3 squat snatch touch and go
SKILL
In 15 min, a carico tecnico
9 x 2 muscle snatch + 2 high hang power snatch + 4 overhead squat
CONDITIONING: Isabel
For time:
30 snatch 60/40 kg
Time cap: 7 min
Sc@50kg: round peggiore 38’’(1 round)