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Martedì 23 Agosto 2022
PROGRAM
PRE SEASON
Snatch drop 3 x 3 40% snatch
2 Snatch balance + 1 ohs
1 x 70%
1 x 80%
1 x 90%
1 snatch balance 1 ohs 1 x 100% 2 x 105%
Back squat 5 x 60% 5 x 70%
5 x 75% 3 x 80% 2 x 85%
5 x 78% 3 x 83% 2 x 88%
5 x 6-8 weighted parallel dip
IN SEASON
10 min di lavoro su double under cross over
28 min emom (7 round)
20” max effort air bike + 1 squat clean 80%
rest
20” max effort ski erg + 10 kipping parallel dip
rest
CLASS PLUS
5 x 5 hang power snatch buffer 1
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
16 toes to bar
16 pistol squat
64 double under
CLASS
GYMNASTIC
9 min amrap (no score)
scegliere una skill difficile tra:
ring muscle up
bar muscle up
3 strict pull up + 3 strict parallel dip
5 heavy ring row + 5 heavy push up
CONDITIONING
RX
4 round
16 toes to bar
16 pistol squat
64 double under
time cap 15 min
SCALED
7 min amrap (no score)
3 toes to bar o progressioni
4 pistol squat o progressioni
1 min rest
7 min amrap
double under (score)
ENDURANCE
30 min amrap
30 sit up
30 kb walking lunge 2x16/2x12
30 double under / 90 single under
1 min rest
EXTRA
BODY ARMOR
5 superset
8-10 dumbbell french press
10-12 hollow V-up
AEROBIC CAPACITY
3 x 1200m run
rest 1:1
MOBILITY