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Mercoledì 21 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
bent over row
6 x 7-5, buffer 0
10’ emom
odd: max gorilla row 2x24/2x16
even: max ghd sit up
CLASS PLUS
5 Superset deadlift + heavy swing
5 Deadlift 75%
30" rest
8-10 heavy russian swing 2kb (½ bodyweight circa)
90" rest
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time:
30 bar muscle up
40 chest to bar
50 toes to bar
CONDITIONING (score B)
3 round (13 min)
1’30” min on, 30” sec off
max cal ski erg
max cal bike erg
BODY ARMOR
4 stripping set
Dumbbell curl, 1'30” rest
Partire con un carico adeguato per fare 6-7 ripetizioni a cedimento, scalare il carico (5 kg per dumbbell) ed eseguire immediatamente (senza pausa) un secondo set a cedimento, scalare ulteriormente il carico (5 kg) ed eseguire un ultimo set a cedimento. Recuperare 1’30” e ripetere per quattro volte
CLASS
STRENGTH
10 min emom
1-2 complex:
1 pull over + 1 muscle up
SKILL
10 min emom
- muscle up progression
- pull up progression
CONDITIONING
every 2 min x 7
16 one arm dumbbell thruster 25/17,5
then amrap:
bar muscle up 7pt
chest to bar 3pt
pull up 1pt
ENDURANCE
25 min amrap
12 man maker 2x15/2x10
24/18 cal air bike
1min rest