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Lunedì 21 Novembre 2022
EVENTI
Domenica 27 novembre non perderti la cena di fine anno (in anticipo)
Conferma la tua presenza entro martedì 22.
PROGRAM
OFF SEASON
Snatch
sots press snatch grip
3 x 5 eb
2 muscle snatch 2 hip squat snatch
2 x eb
2 x 40%
power snatch stop 1” receiving pos (half squat)
1 x 3 50%
1 x 3 60%
1 x 2 70%
1 snatch pull no feet 2 squat snatch
1 x 65%
1 x 75%
4 x 80%
hip squat snatch
3 x 3 65-75%
Snatch pull 2 stop
2 x 3 95%
2 x 3 105%
Power jerk (tecnico) 1”pause dip + catch
4 x 2 60-70%
PRE SEASON
Snatch
sots press snatch grip
3 x 5 eb
2 muscle snatch 2 hip squat snatch
2 x eb
2 x 40%
power snatch stop 1” receiving pos (half squat)
1 x 3 50%
1 x 3 60%
1 x 2 70%
1 snatch pull no feet 2 squat snatch
1 x 65%
1 x 75%
4 x 80%
hip squat snatch
3 x 3 65-75%
Not for time
5 round
max ub chin up
20-30 ghd sit up
IN SEASON
every 4 min x 6
12 bar facing burpee
3 snatch 80/55
2 min time cap
(post metcon)
Not for time (medium pace)
80 walking lunge
4 legless rope climb
80 double under
4 legless rope climb
40 walking lunge
2 legless rope climb
40 double under
2 legless rope climb
CLASS PLUS
15 min emom
A. max effort air bike
B. max ub bar muscle up / chest to bar
C. rest
CLASS SERIES PREP
Programma standard della class + class plus
WORKOUT OF THE DAY
COMPETITOR
For time:
800 m run
60 handstand push up
600 m run
40 handstand push up
400 m run
20 handstand push up
CLASS
STRENGTH STAMINA
Rx
every 3 min x 5, ramping from 50% 1rm clean and jerk
Complex
5 power clean
5 front squat
5 shoulder to overhead
Scaled
2 min on 1 min off x 5
amrap
5 power clean
5 front squat
5 shoulder to overhead
CONDITIONING
4 min amrap
burpee broad jump (1,5/1m)
ENDURANCE
30 min amrap
18/15 cal bike
5 db power clean
5 db front squat
5 db shoulder to overhead
5 burpee
dumbbell: 2x15/2x10
EXTRA
AEROBIC POWER
Tabata air bike
MOBILITY
14'04"