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Lunedì 5 Febbraio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
every 1:30 x 5
1 snatch from 85% to 95%
10 burpee over the bar
directly into...
In 6 min
400m run
nel tempo rimanente trovare 1rm snatch
WEIGHTLIFTING & GYMNASTIC
8 min emom
A - max ub bar muscle up
B - max hang power snatch 60/40
CLASS PLUS
push press 2” top position (lockout)
1 x 6 50%
1 x 6 60%
1 x 4 70%
1 x 4 75%
4 x 4 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
21-15-9 ripetizioni di
cal bike
deadlift 120/90kg
box jump 60/50cm
CLASS
0:00-10:00
CONDITIONING
For time
21-15-9 ripetizioni di
front squat 60/40
burpee over the bar
14:00-24:00
STRENGTH
8-7-6-5-4-3 ripetizioni di
deadlift, carico a salire
14:00-24:00
SKILL
12-11-10-9-8-7 ripetizioni di
floating deadlift, carico a salire
ENDURANCE
27 min emom
A - 13 double dumbbell front squat 2x20/2x15
B - 11 burpee
C - 9/7 cal ski erg - 11/9 cal row
EXTRA
MOBILITY
CORE
5 superset
10 hollow body rock
10 pike pulse
8:13