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Martedì 14 Giugno 2022
PROGRAMS
PRE SEASON
Back squat
1 x 10 60%
1 x 8 70%
2 x 6 75%
4 x 4 80%
Back squat 3130 tempo
3 x 3 70%
1 press 2 push press 2 power jerk
4 x buffer 1 (lavorare circa a 90-95% del press)
IN SEASON
5 sets
8 double KB thruster afap, at heavy weight
directly into 40"-60" KB farmers carry
1 min rest
1 min on, 1 min off x 8 (16 min)
max reps of back squat @70%
max reps of back squat @80%
max reps of back squat @60%
max reps of back squat @75%
max reps of back squat @85%
max reps of back squat @90%
max reps of back squat @55%
max reps of back squat @65%
CLASS PLUS
Overhead squat
10-8-6-4-2-2-2, carico a salire
WORKOUT OF THE DAY
COMPETITOR
for time
400m run
21-15-9
squat clean
strict handstand push up
400m run
21 - 15 -9
front squat
handstand push up
400m run
45m handstand walk
400m run
Weight: 60/40kg
CLASS
STRENGTH
In 12 min
find 3rm front squat (from rack)
SKILL
12 min emom at tech. weight
2 power clean
2 front squat
CONDITIONING
for time
400m run
21-15-9
power clean 60/40
handstand push up
400m run
time cap 13 min
SCALING OPTION: 21-15-9 hspu = 9-6-3 wall climb
EXTRA
BODY ARMOR
4 superset
8 floating romanian deadlift, buffer 2
12-15 db lateral raise
AEROBIC CAPACITY
From Concept2 wod:
3 x 2000m rate increase / 4 min easy
Row three 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period.
Button Sequences
PM3/PM4: B-D-C-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E
PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-B-B-E
27'30"