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Lunedì 22 Maggio 2023
PROGRAM
PRE SEASON
BACK SQUAT & DEADLIFT PROGRAM
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
4 x 1 al 85% del 1RM della settimana precedente
Deadlift
Recupero breve tra i sets, max 1 min
1 X 8 60%
1 X 6 65%
1 X 4 70%
1 X 2 75%
1 X 8 65%
1 X 6 70%
1 X 4 75%
1 X 2 80%
CLASS PLUS
15 min di lavoro tecnico su handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
20 cal bike
1 round DT (12 dl, 9 hpc, 6 sto 70/50kg)
2 round Cindy (5 pull up, 10 push up, 15 air squat)
CLASS
CONDITIONING
15 min amrap
8 burpee box jump
12 pull up
45 double under [18 double under / 90 single under]
STAMINA
10 min emom
lavorare con db e kb il più possibile pesanti, minimo 8 rep al minuto
odd: amrap double dumbbell box step over
even: amrap double kettlebell sumo row
ENDURANCE
29 min amrap
45 double under
35 ring row
25 burpee box jump over
200m run
EXTRA
MOBILITY
CORE
3 round
50" side plank sx
10" rest
50" side plank dx
10" rest
33'24" @60