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Venerdì 16 Dicembre 2022
PROGRAM
OFF SEASON
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
2 onde
Pendlay row 4 x 6-8 buffer 1
10 Dumbbell rear fly + 10 banded pull down
4 sets
PRE SEASON
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
2 onde
5 superset
6-8 pendlay row, buffer 1
10-20 straight leg toes to bar
IN SEASON
14 min amrap (for quality)
5 double kb hang snatch 2x24/2x16kg
13 straight leg toes to bar
CLASS PLUS
6 superset
6-8 double kb push press
6-8 dumbbell high pull
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
15 m handstand walk (7,5+7,5m)
15 m walking lunge in fr. rack 70/50kg (7,5+7,5m)
25 ghd sit up
25 wall ball
CLASS
CONDITIONING
Every 2 min x 5 round (30 min)
1:30 on 0:30 off
max step kb walking lunge 2x24/2x16
max rep toes to bar
max rep devil press 2x15/2x10
ENDURANCE
complete for time
2000m row
80 walking lunge
60 v-up
1000m row
60 walking lunge
40 v-up
EXTRA
AEROBIC POWER
every 2 min x 3
20 lateral burpee + amrap double under
MOBILITY
Wod 17:46 con handstand di merda