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Martedì 14 Maggio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
3 muscle snatch 3 tall snatch
3 x empty bar
2 muscle snatch 2 power snatch 2 squat snatch
3 x 50%
Squat snatch
1 x 3 60%
1 x 3 70%
2 x 2 80%
1 x 1 85%
2 x 1 90%
1 x 1 95%
1 snatch pull 2 hang power snatch
2 x 60%
1 snatch pull 2 hang squat snatch
3 x 70%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Back squat
1 x 10 50%
1 x 8 60%
3 x 6 70%
3 x 6 75%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
3 muscle snatch 3 tall snatch
3 x empty bar
2 muscle snatch 2 power snatch 2 squat snatch
3 x 50%
Squat snatch
1 x 3 60%
1 x 3 70%
2 x 2 80%
1 x 1 85%
2 x 1 90%
1 x 1 95%
1 snatch pull 2 hang power snatch
2 x 60%
1 snatch pull 2 hang squat snatch
3 x 70%
snatch deadlift stop below / above knee 1”
4 x 4 100%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING:
QUARTERFINAL, WORKOUT 3 MODIFICATO
For time:
3 round
10 handstand push up
20 toes to bar
2 round
10 strict handstand push up
20 chest to bar
1 round:
10 chest to wall handstand push up
20 ring muscle up
Time cap: 15 min
AEROBIC POWER
For time:
2 miglia air bike
CLASS
CONDITIONING
team wod
15 min amrap
8 barbell complex 60/40*
3 hang power clean
3 front squat
3 push jerk
40/30 ring dip, I go you go
*x2 I go you go, una rep di complex (unbroken) a testa.
*x3 A e B (coppia fissa in synchro) in I go you go con C (sempre singolo)
GYMNASTIC STAMINA (no score)
5 min amrap
push up
Sono arrivato a 15 Ring MU