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Lunedì 26 Giugno 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
1 muscle snatch from hip 2 tall snatch 2 power snatch
2 x eb
2 x 40%
2 power snatch 1 snatch balance
1 x 50%
2 x 60%
squat snatch
1 x 2 70%
squat snatch wave
1 x 2 80%
1 x 2 85%
1 x 1 90%
1 x max tecnico
3 onde
CLASS PLUS
Every 30" x 20 (10 min)
5-10" L-sit at bar
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 m* overhead lunge
8 lateral burpee
10 m* front rack lunge
8 bar facing burpee
Elite: 70/50
Rx: 60/40
*tratte da 5m, è obbligatorio droppare il bilanciere ad ogni tratta
CLASS
STRENGTH
In 12 min find an heavy set of
1 squat clean + 2 jerk (power/split)
SKILL
In 12 min
8 set
2 power clean
2 front squat
2 push jerk
1 push jerk btn
CONDITIONING
12 min amrap
3 bear complex* 60/40
200m run
*Bear complex
1 power clean
1 front squat
1 push press
1 back squat
1 push press
movimenti separati l'uno dall'altro (no cluster e/o thruster)
ENDURANCE
31 min (medium pace)
3 kb complex:
2 hang power clean
2 front squat
2 push press
200m run
EXTRA
MOBILITY
STRENGTH
Front squat, max 45” rest
5 x 3 75%
5 x 3 80%
15’30” 60kg