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Lunedì 13 Giugno 2022
PROGRAMS
PRE SEASON
Snatch
2 muscle snatch 2 power snatch 2 hip snatch
3 x eb
1 paused pull 2 paused power snatch (pausa sopra al ginocchio)
1 x 50%
1 x 60%
1 x 65%
2 paused squat snatch
2 x 70%
2 x 75%
emom 12’
Min A - 2 squat snatch @75%
Min B - 1 squat snatch 2 ohs 75%
2 snatch grip push press 2 ohs
1 x 60% snatch
1 x 70% snatch
1 x 75%
1 x 80
Snatch balance
1 x 2 80% snatch
1 x 2 85%
3 x 2 90%
IN SEASON
5 superseset
10 lateral box jump over afap
max ub overhead squat 70/50 kg (from rack)
2 min rest
5 superset
max ub tng squat snatch 70/50
15/12 cal ski erg afap
2 min rest
8 min emom
2/4 sand bag stone box step over
(utilizzare i blocchi non i box)
CLASS PLUSS
Military press
1 x 8 50%
1 x 6 60%
1 x 4 70%
Trovare 4RM del giorno
WORKOUT OF THE DAY
COMPETITOR
A)
for time
40/35 bar muscle up
B) Heavy Annie
for time
100-80-60-40-20 double under
50-40-30-20-10 GHD sit up
CLASS
CONDITIONING
RX
0:00
A) for time
21-15-9 chest to bar (M) / 14-10-6 chest to bar (W)
42-30-18 double under
8:00
B) for time
21-15-9 ring dip (M) / 14-10-6 ring dip (W)
42-30-18 double under
16:00
C) for time
42-30-18 medball sit up
42-30-18 double under
time cap: 24 min
SCORE: 3 score separati
ENDURANCE
35 min amrap
15/12 cal row
15 sit up
12 push up
1 min rest
EXTRA
AEROBIC POWER & MIDLINE
5 set
30" air bike max effort
30" wall facing shoulder tap
30" rest
MOBILITY
A) 3'24"
B) 10'58"