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Martedì 21 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Kneeling kettlebell bottom up press + pallof press
3 x (5/5 + 5/5)
Press
1 x 6 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
2 x 2 90%
2 x 5 60% 3130 tempo
Half turkish get up
4 x 8/8
CLASS PLUS
8' emom
4-6 strict toes to bar
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
21 cal row
15 kettlebell hang power snatch 24/16kg
9 strict handstand push up
CLASS
SKILL
16 min, work on:
handstand
handstand walk
handstand walk (rampa)
CONDITIONING
8 min amrap
7m handstand walk [21 shoulder tap / 3 wall walk]
9 box jump 70/60
EXTRA
MOBILITY
GYMNASTIC
10 min, work on:
handstand walk
handstand walk (rampa)
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