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Martedì 9 Agosto 2022
PROGRAM
PRE SEASON
1 snatch grip push press 2 snatch balance 2 ohs 1 x 60% snatch
1 x 70% 1 x 80% 2 x 90%
Back squat 1 x 6 60% 1 x 6 70% 1 x 3 75% 6 x 3 80% dopo ogni set 5 balzi in avanti
15 min emom
8 bench press buffer 1
10-20” dragon flag
rest
IN SEASON
Back squat
1 x 6 60%
1 x 6 70%
1 x 3 75%
6 x 3 80% dopo ogni set 5 balzi in avanti
10 min amrap
6 alt. squat snatch 22,5/15
6 shuttle run 10m
10 min amrap
5 power snatch 60/40
5 strict ring pull up
CLASS PLUS
9 min emom
3-3-3-2-2-2-1-1-1
weighted pull up
WORKOUT OF THE DAY
COMPETITOR
20 min amrap
1 squat clean 80/55
3 toes to bar
5 burpee over the bar
CLASS
CONDITIONING
20 min amrap
1 squat clean
3 toes to bar
5 burpee over the bar
Elite: 80/55
Rx: 70/50
BODY ARMOR
5 min amrap
10 pike pulse
10 hollow push up
ENDURANCE
32 min amrap
4 heavy russian sit up
8 kb hang clean (same load)
2+2 cal bike
EXTRA
CORE
6 min emom
30” side plank dx + 30” side plank sx
AEROBIC CAPACITY
4 x 400m run
rest 1:1
MOBILITY
19 elite