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Venerdì 8 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 press from split 2 jerk 2 tall clean
x 4 empty bar
1 power clean 3 paused jerk (dip)
1 x 50%
1 x 60%
3 x 70%
1 squat clean 3 jerk
3 x 80%
1 power clean 2 low hang squat clean 1 front squat
Find max load max 5 sets, start form 65%
Front squat
3 x 3 80%
Front squat 1+½ - dopo ogni set 3 box jump max height
3 x 3 70-75%
CLASS PLUS
Power jerk
Emom 12’
Min A - 3 push press 70% (push press)
Min B - 3 power jerk 70% (jerk)
Min C - 15”- 20” handstand hold
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
for time:
3 round
21-15-9 thruster 50/35
10 ring muscle up M / 7 ring muscle up W
BODY ARMOR
Sumo kettlebell row
4 x 8-10
CLASS
STRENGTH
In 10 min
find 5rm deadlift tng
SKILL
In 10 min
6 x 5 deadlift tng
CONDITIONING
10 min amrap
2+2 deadlift 100/70
2+2dx / 2+2sx one arm kettlebell push jerk 24/16*
*non è consentito alternare le braccia
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
2 press from split 2 jerk 2 tall clean
x 4 empty bar
1 power clean 3 paused jerk (dip)
1 x 50%
1 x 60%
3 x 70%
1 squat clean 3 jerk
3 x 80%
1 power clean 2 low hang squat clean 1 front squat
Find max load max 5 sets, start form 65%
Front squat
3 x 3 80%
Front squat 1+½ - dopo ogni set 3 box jump max height
3 x 3 70-75%
8:53 Sc (BMU)