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Lunedì 9 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Stability Overhead squat banded
(press o push press controllato per portare in posizione)
4 x 5 warm up (50% snatch)
Back squat
1 x 5 60%
1 x 5 70%
Caricare 80% del massimale ed eseguire un totale di 20 rep nel minor numero di set possibili mantenendo la forma corretta.
Recupero 90-120”
WEIGHTLIFTING & GYMNASTIC
every 3' x 5
6-8 strict deficit handstand push up
directly into
max ub hang power snatch 70%
CLASS PLUS
Deadlift
1 x 4 60%
1 x 4 70%
1 x 4 80%
1 x 4 65%
1 x 4 75%
1 x 4 85%
WORKOUT OF THE DAY
COMPETITOR
For time:
12-9-6-3 ripetizioni di
ring muscle up
deadlift 120/85kg
rest 3’
15-12-9-6 ripetizioni di
chest to bar
power clean 70/50kg
CLASS
STREGTH
In 12 min
find 2 rm clean
SKILL A
In 12 min
muscle up progression
SKILL B
12 min emom
odd: 3 power clean + 3 hang squat clean
even: pull up progression
CONDITIONING
10 min emom
3 power clean
then amrap...
ring muscle up
bar muscle up
scaled muscle up
chest to bar
pull up
scaled pull up
Elite: 80/55
Rx: 70/45
Score: skill utilizzata + numero di rep
ENDURANCE
6 round
400m row
10 kettlebell hang squat clean 24/16
10 kettlebell power clean 24/16
1 min rest
EXTRA
MOBILITY
AEROBIC POWER
For time:
1000m bike erg
100 double under
17 (fermato prima dei 9 ctb) / bmu al posto dei ring