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Martedì 17 Giugno 202
PROGRAM
PRE SEASON
Snatch
2 Tall Muscle Snatch + 2 Tall Snatch
3 x EB
Hang Squat Snatch
2 x 3 50%
2 x 3 60%
3 x 2 70%
3 x 2 75%
Squat Snatch
4 x 1 75%
2 x 1 80%
2 Snatch Pull + 1 Floating DL
3 x 85%
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
Deadlift
1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x max reps 95%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Focus: Velocità concentrica
Beginner - Snatch
Tall Snatch
3 x 3 EB
2 Hang Power Snatch + 2 Snatch Balance
2 x 45%
2 Hang Squat Snatch + 2 Overhead Squat
3 x 50%
2 x 55%
Squat Snatch
3 x 2 60%
4 x 2 65%
Snatch Pull
3 x 4 70%
Advance - Snatch
2 Tall Muscle Snatch + 2 Tall Snatch
3 x EB
Hang Squat Snatch
2 x 3 50%
2 x 3 60%
3 x 2 70%
3 x 2 75%
Squat Snatch
4 x 1 75%
2 x 1 80%
2 Snatch Pull + 1 Floating DL
3 x 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time
21-15-9 ripetizioni di
hang squat snatch 40/30
handstand push up
AEROBIC POWER
8 min emom
odd: max cal air bike
even: max box jump over
CLASS (c2)
STRENGTH
In 5 min
2-3 set di ramping
every 2 min x 5
3 hang squat snatch 70-75%
SKILL
In 15 min
2 x 5 hang power snatch into squat
2 x 5 hang squat snatch
then...
handstand push up progression
CONDITIONING
For time
21-15-9 ripetizioni di
hang squat snatch 40/30
handstand push up
Time cap: 10 minuti
Scaling option: 3 hspu = 1 wall walk
12’09’’