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Lunedì 24 Aprile 2023
PROGRAM
PRE SEASON
GYMNASTIC
every 2 min x 5
max ub ring muscle up
every 3 min x 6
3-6 strict chest to bar*
10-12 strict ring dip*
8-10dx/8-10sx pistol squat afap
*movimenti lenti e controllati
CLASS PLUS
every 90" x 8
10-20" dragon flag + 20" freestanding handstand
WORKOUT OF THE DAY
COMPETITOR
Amrap 14'
5 wall walk
20 cal row
10 power snatch 60/40 kg
200 m run
15 toes to bar
CLASS
STRENGTH
In 12 min:
1 squat clean +
5-4-3-2-2-2 jerk
carico a salire
SKILL
every 2 min x 6:
1 power clean
1 push press
1 push jerk
1 back squat
1 push press behind the neck
double under practice
CONDITIONING
11 min amrap
buy in 800m run, then
max unbroken back squat (from the ground)
every break: 35 double under / 25du / 15du / 70su
Elite 80/55 kg
Rx 70/50 kg
Scaled 60/40 kg
score: ripetizioni di back squat
EXTRA
MOBILITY
STRENGTH
5 superset
6 hang muscle snatch, buffer 2
10-20" L-sit in appoggio su kettlebell
2+30 (50kg)