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Lunedì 4 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
Find 10RM
CLASS PLUS
eccentric chin up
10x3, rallentare la fase eccentrica il più possibile
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: OPEN 24.1
For time:
21 dumbbell snatch, braccio 1
21 lateral burpee over dumbbell
21 dumbbell snatch braccio 2
21 lateral burpee over dumbbell
15 dumbbell snatch, braccio 1
15 lateral burpee over dumbbell
15 dumbbell snatch, braccio 2
15 lateral burpee over dumbbell
9 dumbbell snatch, braccio 1
9 lateral burpee over dumbbell
9 dumbbell snatch, braccio 2
9 lateral burpee over dumbbell
Time cap: 15 min
Dumbbell: 22,5/15kg
GYMNASTIC
6 round
max ub strict pull up
8 ring row, lavoro lento e controllato
8 barbell roll over (eseguirli il più lentamente possibile)
1 min rest
CORE
3 round
50" side plank dx
50" side plank sx
nessun riposo
CLASS
CONDITIONING
team wod
24 min amrap
27 cal bike
21 handstand push up
15 hang power clean 70/50 kg
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
Row
1 km, easy pace (warm up)
3 min rest
For time:
5 km row
1 min rest
1 km, easy pace (cool down)
9:45