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Lunedì 5 Giugno 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
2 muscle clean 2 paused (dip) jerk 2 jerk
3 x eb
1 power clean 3 paused jerk
1 x 50%
1 x 60%
1 x 70%
3 x 75%
1 squat clean 2 jerk
3 x 80%
hang squat clean
1 x 2 70%
1 x 2 75%
1 x 2 80%
find max load
Emom 6’
A - 5 front squat 70%
B - 5 heavy goblet squat jump
Emom 6’
A - 3 front squat 80%
B - 10 plio box jump
Emom 3’
2 front squat 85%
CLASS PLUS
Back squat
1 x 6 50%
1 x 6 60%
6 x 6 70%
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
75 double under
6 clean & jerk 80/55kg
200 m run
30 wall ball
CLASS
CONDITIONING
team wod
23 min amrap
x2
100 double under, I go you go
12. clean and jerk, I go you go
200m partner run
40 wall ball, I go you go
x3
100 double under, I go you go
12. clean and jerk, syncro in due
200m partner run (tutti e tre)
40 wall ball, syncro in due
Elite 80/55
Rx 70/50
ENDURANCE
31 min amrap
75 double under / 35 double under
6 alternated dumbbell hang clean and jerk 25/15
200m run
15 goblet squat 25/15
EXTRA
MOBILITY
BODY ARMOR
5 superset
5 broad jump (max) + 6/6 bulgarian squat
19:00