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Lunedì 21 Agosto 2023
PROGRAM
PRE SEASON
sots press snatch grip
3 x 5 eb
2 muscle snatch 2 hip squat snatch
2 x eb
2 x 40%
power snatch stop 1” receiving pos (half squat)
1 x 3 50%
1 x 3 60%
2 x 3 65%
Complex
1 snatch pull no feet 2 hang squat snatch 2 back thruster
1 x 70%
Find max load in 4 set
hip squat snatch
3 x 3 60-70%
CLASS PLUS
every 1:30 x 6
max unbroken ring dip
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
40 cross over (come contarli)
30 air squat
20 dumbbell snatch 25/17,5kg
10 strict deficit handstand push ups (due dischi da 5 kg senza ab mat)
CLASS
STRENGTH
In 14 min
deadlift
1 x 5 65%
1 x 5 75%
1 x 3 80%
1 x 1 85%
3 x 1 90%
SKILL
14 min emom
3 floating tempo deadlift 303,
usare i primi 4-5 minuti come ramping per poi continuare a carico costante
CONDITIONING
Rx
6 min amrap
max unbroken kb swing 32/24
50 double under
score: ripetizioni di swing
Scaled
6 min emom
6 kb swing
amrap double under
score: ripetizioni di double under
EXTRA
MOBILITY
STRENGTH
Snatch pull 2 stop
2 x 3 90%
2 x 3 100%
22’ AbMat e una corda rotta