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Giovedì 6 Ottobre 2022
PROGRAM
PRE SEASON
Clean & jerk
1 muscle clean 2 power jerk stop 1" receiving pos 2 push press
3 x eb
1 power clean 1 front 3 jerk
1 x 50%
1 x 60%
1 x 70%
1 squat clean 2 jerk
1 x 75%
1 x 80%
3 x 85%
Hang squat clean
1 x 3 60%
2 x 3 70%
2 x 2 75%
Snatch deadlift stop 1" below & above knee
1 x 4 80%
5 x 4 90%
IN SEASON
(Post conditioning)
afap
3 round
10 medball ghd sit up
10 ghd sit up
10 toes to bar
400m run
2 min rest
afap
5 superset
8 push press (buffer 2)
max unbroken m handstand walk (min 6m, max 20m)
2 min rest
CLASS PLUS
5 superset
10-20" dragon flag
10-15 hollow V-up
1 min rest
WORKOUT OF THE DAY
COMPETITOR
For time:
2 round
10 front squat 60/40kg
20 pull up
60 double under
rest 1 min
2 round
10 front squat 70/50kg
15 chest to bar
60 double under
rest 1 min
2 round
10 front squat 80/55kg
10 bar muscle up
60 double under
CLASS
CONDITIONING
Rx (Elite)
For time:
2 round
10 front squat 50/35kg (60/40)
20 pull up
60 double under
rest 1 min
2 round
10 front squat 60/40kg (70/50)
15 chest to bar
60 double under
rest 1 min
2 round
10 front squat 70/50kg (80/55)
10 bar muscle up
60 double under
Time cap: 25 min
STRENGTH & SKILLS
Scaled
25 min emom
a. 10 front squat (as heavy as possible)
b. 10 chest to bar / pull up
c-d. amrap double under
e. rest
EXTRA
AEROBIC POWER
6 min emom
odd: max effort ski erg
even: max effort bar facing burpee
MOBILITY