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Martedì 27 Dicembre 2022
PROGRAM
OFF SEASON
2 muscle snatch 2 snatch balance 2 back thruster snantch grip 1 x 50% snatch 1 x 60% find heavy load max 4 sets
Back squat 2 stop, 1” above parallel 1”bottom 1 x 5 55% 1 x 5 65% 1 x 3 70%
Back squat 3 x 1 90% 2 x 2 85%
PRE SEASON
Snatch
Cuban rotation
3 x 6 buffer 1
2 muscle snatch 2 ohs 2 tall snatch
3 x empty bb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
squat snatch
2 x 3 70%
3 x 3 75%
IN SEASON
for quality:
10 round
1 power clean 90%
1 legless rope climb
1 rope climb
6 shuttle run 12m
CLASS PLUS
Back squat 2 stop, 1” above parallel 1”bottom
1 x 5 55%
1 x 5 65%
1 x 3 70%
Back squat
3 x 1 90%
2 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
WOD A
For time:
da 10 a 1 ripetizioni di bench press 80/55kg
10 pull up ogni fine set
WOD B
For time:
30-25-20-15-10-5 ripetizioni di
cal rower
toes to bar
box jump over 60/50cm
kb swing 32/24kg
CLASS
CONDITIONING
da 10 a 1 ripetizioni di:
Elite*
strict pull up
clean 70/50
Rx
strict pull up
clean 60/40
Scaled
pull up
clean 50/35
Time cap: 15 min
*Elite: 1RM clean > 100/65 kg.
BODY ARMOR
10 min emom
odd: 8-12 bent over row
even: 6 barbell roll out
EXTRA
BODY ARMOR
Tempo dumbbell romanian deadlift 103
4 x 10 buffer 2
MOBILITY