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Mercoledì 17 Aprile 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
hang squat clean
1 x 4 50%
1 x 3 60%
1 x 2 70%
1 x 2 75%
1 x 2 80%
1 x 1 85%
find 1RM
STRENGTH
Front squat
Every 90” for 5 rounds
3 front squat 80% 3 box jump (arrivo a gambe tese)
Every 90” for 5 rounds
2 front squat 85% 4 box jump (arrivo a gambe tese)
CLASS PLUS
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
12' amrap
3 squat clean 80/55
5 strict handstand push up
7 bar facing burpee
CORE
5 x 40-50" hollow plank
30" rest
CLASS
CONDITIONING
4 round (24 min)
1:30 on :30 off
A - 6 pull over / 12 strict toes to bar
B - 18 deadlift 100/70
C - 25/20 cal row
score: 100 meno ripetizioni/cal non eseguite
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
every 2’ x 8
2-4 muscle up / progressioni
Opzione A (per chi non si allena giovedì)
every 2’ x 8
6 pull over / 12 strict toes to bar
Opzione B (per chi si allena giovedì)
15’ di lavoro tecnico su handstand walk
6+1