.png){kind=small}
Giovedì 11 Maggio 2023
PROGRAM
PRE SEASON
SQUAT & DEADLIFT STRENGTH PROGRAM
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
3 x 2 al 90% del 2RM della settimana 1
Back squat 3131 tempo
2 x 3 70%
Deadlift 3" fino al ginocchio
1 x 4 50%
2 x 4 60%
Deficit 4cm deadlift
1 x 4 70%
5 x 4 RPE8
CLASS PLUS
5 superset
max unbroken bar muscle up
directly into max unbroken strict pull up
2 min rest
WORKOUT OF THE DAY
COMPETITOR
Amrap 12’:
1+1 clean & jerk 90/60kg
1+1 ring muscle up
30 double under
CLASS
CONDITIONING
team wod
x3/x2, I go you go
24 min amrap
100/70 cal row
100/70 push press 40/30
70/50 cal row
70/50 push press 45/32,5
40/30 cal row
40/30 push press 50/35
10/10 cal row
10/10 push press 60/40
40/30 cal row
40/30 push press 50/35
70/50 cal row
70/50 push press 45/32,5
100/70 cal row
100/70 push press 40/30
EXTRA
MOBILITY
BODY ARMOR
5 superset
6 strict ring dip (usare sovraccarico se necessario) 8 floor press
1 min rest
6+6 80 kg/ rmu