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Lunedì 25 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
4 x 5 con il 8RM week 3
CLASS PLUS
4 x 10 hollow body rock
4 x 10/15 hollow V-up
4 x 10/15 V-up
1 min di rest tra un set e l'altro
MILANO THROWDOWN PREP.
CONDITIONING
6 round (18 min)
30" max thruster 40/30
30" rest
30" max cal air bike
30" rest
30" max cal row
30" rest
STEELMAN PREP.
STRENGTH
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
4 x 5 con il 8RM week 3
CONDITIONING
Nel wod sostituire i muscle up con strict pull up (15-12-9)
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: FRENCH THROWDOWN 2024 QUALIFIER 1
Workout 1a
0:00-7:00
For time:
15-12-9 clean & jerk 60/40
9-6-3 bar muscle up
Workout 1b
7:00-11:00
Find 1rm clean and jerk
GYMNASTIC CONDITIONING
5 round
45” on, 45”off
amrap handstand push up
CLASS
STRENGTH & GYMNASTIC
12 min emom (no score)
odd: max ub front squat (da rack, minimo 6 rep)
even: max m handstand walk [shoulder tap]
Rx: 60/40 kg
Scaled 40/30 kg
CONDITIONING
every 2 min x 5
1'30” on, 30”off
10 weighted box step up (kb24+db25 / kb16+db15)
amrap handstand push up [wall walk]
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
5 round, provare ad avvicinarsi il più possibile ai target prestabiliti
2' 1000/800m bike erg
2' 500/400m row
2' 400m run
2' rest
a) 6:12 b) 110 Kg