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Giovedì 18 Maggio 2023
PROGRAM
PRE SEASON
GYMNASTIC STRENGTH PROGRAM (push)
Provare ad incrementare il deficit nelle settimane rimanendo nel range di
lavoro assegnato
3 x 4-6 deficit chest to wall handstand push up
3 x 8-10 deficit strict handstand push up
3 x 8-10 deficit handstand push up
SPORT SPECIFIC CONDITIONING
For time:
4 round
8 ring muscle up
12m (6+6) overhead walking lunge 2x25/2x17,5
CLASS PLUS
10 min emom
1 Deadlift 85%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
400m run
12 dumbbell step over 2x25/2x15kg
15 target burpee 30 cm
CLASS
STRENGTH & CONDITIONING
0:00 - 15:00 (Score A)
For time
2 bar muscle up M / 6 chest to bar pull up W
10 clean 60/40
4 bar muscle up M / 8 chest to bar pull up W
8 clean 70/45
6 bar muscle up M / 10 chest to bar pull up W
6 clean 80/50
8 bar muscle up M / 12 chest to bar pull up W
4 clean 90/55
10 bar muscle up M / 14 chest to bar pull up W
2 clean 90/55
15:00 - 22:00 (Score B)
Strength: find 1 rm power clean
Skill: amrap heavy power clean
EXTRA
MOBILITY
BODY ARMOR
5 superset
8-10 front raise
8-10 rear V fly
11:57 rx