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Lunedì 18 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 65%
1 x 6 70%
4 x 4 con il 6RM week 2
GYMNASTIC
Every 3' x 5
30m handstand walk afap
time cap: 2'
CLASS PLUS
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
1 x 6 75%
Find 8RM
MILANO THROWDOWN PREP.
Lavorare in team quando possibile
Team
18' amrap
10 partner deadlift 160kg
15 synchro burpee over the bar
30m handstand walk I go you go
1 min rest
Individual
18' amrap
10 deadlift 100kg
15 burpee over the bar
15m handstand walk I go you go
1 min rest
STEEL MAN PREP.
5 round
45” on 1’30” off
Sandbag shouldering 49kg
6’ emom
1 sandbag over 100kg
Every 2’ x 5
Max ub strict hspu
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: 24.3
For time:
5 round
10 thruster 43/30kg
10 chest to bar
Rest 1 min
5 round
7 thrusters 61/43kg
7 bar muscle up
Time cap: 15 min
MIDLINE
10' emom
max time copenhagen plank
odd: dx
even: sx
CLASS
STRENGTH
In 12 min
find 1RM clean & jerk
SKILL
12' emom
1 power clean
1 hang deep power clean
1 push press
1 push jerk
CONDITIONING
For time:
3 round
11-9-7 jerk 70/50
M 11-9-7, W 5-4-3 bar muscle up*
Time cap: 8 min
scaling option:
x2 chest to bar
x3 pull up
x2 banded pull up
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
6 round
In 4 min
400m run
max cal air bike
3 min rest
Individual Milano throwdown prep 4+ 30