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Venerdì 3 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Deadlift
1 x 5 60%
1 x 3 65%
1 x 3 75%
1 x 3 80%
3 x 3 85%
GYMNASTIC CONDITIONING
Afap
10 round
1 legless rope climb, (standard semifinal 2022)
5 deficit wall facing handstand push up
CLASS PLUS
every 1:30 x 5
strict toes to bar
every 1:00 x 5
10" dragon flag
WORKOUT OF THE DAY
COMPETITOR
Aerobic capacity:
30’ easy pace row
CLASS
STRENGTH
In 12 min
find 1rm clean & jerk
SKILL
12min emom
odd: 3 power clean, 1" stop al ginocchio, 1" stop in ricezione
even: 3 jerk, 1" stop al caricamento, 1" stop in ricezione
CONDITIONING:
for time:
30 celan and jerk 60/40
time cap: 8 min
ENDURANCE
24 min on assault bike:
2x 1’ on 1’ off
4x 30” on 30” off
2x 1’ on 1’ off
4x 20’’ on 40” off
2x 1’ on 1’ off
4x 10” on 50” off
EXTRA
MOBILITY
BODY ARMOR
8 min emom
A - max dumbbell curl 2x15/2x10
B - max dumbbell french press 2x15/2x10