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Venerdì 18 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
3 Tall Clean + 3 Tall Jerk
3 x EB
2 Hang Squat Clean + 2 Jerk
2 x 53%
2 x 63%
3 x 68%
1 Squat Clean + 2 Jerk
3 x 73%
3 x 78%
2 x 83%
2 Clean Pull + 2 Floating DL
3 x 83%
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
Every 2' x 5
14-12 dumbbell bench press
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & Jerk
Beginner
2 Tall Clean + 2 Front Squat + 2 Tall Jerk
3 x EB
3 Hang Power Clean + 2 Push Jerk
2 x 43%
2 Hang Clean + 1 Front Squat + 1 Jerk
3 x 53%
3 x 63%
Squat Clean + Jerk
4 x 68%
2 x 73%
Clean Pull
3 x 3 83%
Advance
3 Tall Clean + 3 Tall Jerk
3 x EB
2 Hang Squat Clean + 2 Jerk
2 x 53%
2 x 63%
3 x 68%
1 Squat Clean + 2 Jerk
3 x 73%
3 x 78%
2 x 83%
2 Clean Pull + 2 Floating DL
3 x 83%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
Every 4' x 5
400m run
amrap squat snatch 60/40
MIDLINE
12 min emom
20" dx / 20" sx kettlebell kneeling wood chop
40" kettlebell russian twist
CLASS (c2)
CONDITIONING
5 round (22 min)
1' on, 30" off
A) max double dumbbell hang clean & jerk
B) 15/12 cal air bike
C) 20 box jump over
Score:
ripetizioni A meno ripetizioni/calorie mancate di B e C
Elite: 2x25/2x17,5
Rx: 2x22,5/2x15
4+4+4+4+6=22