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Lunedì 15 Gennaio 2024
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
every 1:00 x 5
7 bouncing hang power snatch 50/35
Lavorare su un movimento veloce ed efficiente
every 0:30 x 12 (6 min)
1 squat snatch 78%
3 burpee over the bar
SPORT SPECIFIC WORK
complete afap:
8-6-4-2 power snatch 70/50
6-8-10-12 bar muscle up
CLASS PLUS
rebound push jerk
5-5-4-4-3-3 ripetizioni, carico a salire
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
15-12-9-6-3 power clean
30-24-18-12-6 handstand push up
100-80-60-40-20 double under
Elite:
M 70-80-90-100-110
W 50-55-60-70-75
Rx:
M 60-70-80-85-90
W 40-45-50-55-60
CLASS
CONDITIONING
For time:
5 round
15-12-9-6-3 power clean
30-24-18-12-6 handstand push up
100-80-60-40-20 double under
Time cap: 21 min
Rx:
M 60-70-80-85-90
W 40-45-50-55-60
Scaled:
M 50-60-70-75-80
W 35-40-45-50-55
SKILLS
21 min emom
A - 5 power clean (carico costante)
B - 7 handstand push up (progression)
C - amrap double under
EXTRA
MOBILITY
AEROBIC CAPACITY
20 min (easy peace)
cross over
16:25 élite