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Giovedì 21 Settembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
Clean & Jerk
2 tall jerk 2 front sq 2 tall clean
3 x eb
1 power clean 1 front squat 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
1 x 80%
2 x 85%
1 x 90%
Squat clean stop 1” above knee
2 x 3 70%
2 x 3 80%
CLASS PLUS
Deadlift
1 x 4 60%
1 x 4 70%
1 x 4 80%
1 x 4 65%
1 x 4 75%
1 x 4 85%
WORKOUT OF THE DAY
COMPETITOR
Amrap 14’:
3 power snatch 60/40kg
6 clean & jerk
12 chest to bar
70 double under
CLASS
STRENGTH
12 min emom
odd: 2 power snatch, buffer 1
even: 3 plyometric broad jump*
SKILL
12 min emom
odd: 1 high hang power snatch + 1 hang power snatch + 1 power snatch
even: 3 plyometric broad jump*
*partenza su box a 50 cm (o pile di dischi più basse). Rimbalzo a terra e salto in lungo
CONDITIONING
team wod x3/x2
8 min amrap
3/2 power snatch 60/40
6/4 ring dip*
9/6 kettlebell box step over 24/16
*Elite: strict
EXTRA
MOBILITY
SKILL
10' di lavoro tecnico su crossover/double crossover
5+1 rx