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Giovedì 3 Novembre 2022
PROGRAM
OFF SEASON
Deadlift
5 Superset deadlift + heavy swing
A - 2 Deadlift 80%
30" rest
B - 8-10 heavy swing 2kb (½ bodyweight circa)
90" rest
Pistol on box (weighted)
4 x 6/6 buffer 2
Dip stop 1" bottom (parallele)
3 x 5 bodyweight
Dip weighted
5 x 3 buffer 1
PRE SEASON
Deadlift
5 Superset deadlift + heavy swing
A - 2 Deadlift 80%
30" rest
B - 8-10 heavy swing 2kb (½ bodyweight circa)
90" rest
Weighted ring dip
5-4-3-2-1-1-1
IN SEASON
(post wod)
6 round (medium pace)
6 double kb front rack box step over 2424/1616
6 double kb hang power clean and jerk
6x 10m shuttle run
1 min rest
CLASS PLUS
Emom 15
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
5 muscle up
5 squat snatch 60/40kg
1’ rest
3 round
6 muscle up
6 squat snatch 70/50kg
1' rest
2 round
7 muscle up
7 squat snatch 80/55kg
CLASS
STRENGTH
In 12 min
trovare 1rm del seguente complex
1 power snatch
1 hang power snatch
1 hang squat snatch
SKILL
12 min emom
1 power snatch
1 hang power snatch
1 overhead squat
CONDITIONING
Rx
9 min amrap
1 snatch > 50/35kg
7 burpee over the bar
9 air squat
Score: ripetizioni di snatch x kg, non è possibile cambiare carico
Scaled
9 min amrap
3 power snatch (carico tecnico)
7 burpee over the bar
9 air squat
Score: round + rep
EXTRA
AEROBIC POWER
For time:
400 m run
30 devil press 2x22,5/2x15
MOBILITY