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Martedì 15 Aprile 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 tall power clean 2 tall sq clean 2 press
3 x empty bar
2 power clean 2 front squat 2 push press
2 x 50%
2 x 60%
2 squat clean 2 push press 2 jerk
2 x 65%
2 x 70%
1 squat clean 2 jerk
1 x 75%
1 x 80%
1 squat clean 1 jerk
1 x 85% every 90” x 2 sets
1 x 90% every 90” x 3 sets
STRENGTH STAMINA
Front squat
completare 20 rep totali all’80%
in meno set possibili, rest massimo 60”
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
Power clean
2 x 4 50%
2 x 4 60%
3 x 4 65%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 tall power clean 2 tall sq clean 2 press
3 x empty bar
2 power clean 2 front squat 2 push press
2 x 50%
2 x 60%
2 squat clean 2 push press 2 jerk
2 x 65%
2 x 70%
1 squat clean 2 jerk
1 x 75%
1 x 80%
1 squat clean 1 jerk
1 x 85% every 90” x 2 sets
1 x 90% every 90” x 3 sets
cluster
4 x 3 buffer 1
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
8 round
7 toes to bar
7 overhead squat 40/30
5 min rest
For time:
21-15-9 ripetizioni di
kettlebell swing 32/24
box jump over
Score: due score separati
CLASS (c2)
CONDITIONING
For time:
100 handstand push up
100 double under
100 burpee
100 double under
Time cap: 25 min
SKILL (no score)
every 5 min x 5
min 1 - handstand push up progression
min 2 e 3 - double under practice
min 4 - max effort burpee
min 5 - rest
11:28