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Martedì 10 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
One leg kb romanian deadlift
3 x 5/5 (warm up)
Deadlift
1 x 4 60%
1 x 4 70%
1 x 4 80%
1 x 4 65%
1 x 4 75%
1 x 4 85%
WEIGHTLIFTING & GYMNASTIC
10' emom
odd: max push jerk 75%
even: max strict pull up
CLASS PLUS
Trovare 1 rm tecnico del seguente complex
1 press + 2 push press + 3 push jerk
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
20 cal bike
7 devil press
20 toes to bar
Elite: 2x25kg/2x17,5kg
Rx: 2x20kg/2x15kg
CLASS
KETTLEBELL STRENGTH & SKILL
6 min emom, un minuto dx, un minuto sx
4 kettlebell windmill + 4 kettlebell overhead squat
8 min emom, un minuto dx, un minuto sx
6-8 hang clean and jerk
CONDITIONING
In 12 min
200m run
12 goblet squat
6 one arm kettlebell devil press
Rx: 24/16
EXTRA
MOBILITY
CORE
5 superset
10-15 hollow V-up
10-15 pike pulse
rest 1 min
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16'15" elite per vdm cioè 22.5