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Martedì 26 Settembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
Da rack...
Power jerk stop dip/receiving position
1 x 3 50%
1 x 2 60%
1 x 2 70%
3 x 2 75-80%
1 jerk
1 x 80%
1 x 85%
3 x 90%
STRENGTH
4 superset
6 deadlift 75%
6-8 kb push press, buffer 1
CLASS PLUS
Back squat
1 x 5 60%
1 x 5 70%
5 x 5 al 90% del 5RM trovato settimana scorsa
WORKOUT OF THE DAY
COMPETITOR
“Fran”
21-15-9 ripetizioni di
thruster 43/34kg
pull up
CLASS
STRENGTH
In 12 min
find 1RM of thruster (da rack)
SKILL
12 min emom
odd: 3 power clean + 3 front squat + 3 push press
even: pull up practice
CONDITIONING
For time:
21-15-9 ripetizioni di
thruster 40/30
toes to bar
Time cap: 8 min
EXTRA
MOBILITY
BODY ARMOR
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