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Giovedì 29 Dicembre 2022
PROGRAM
OFF SEASON
Clean & jerk
2 muscle clean 2 tall jerk 2 jerk 3 x empty bb
1 power clean 3 paused jerk (dip pause, catch pause) 1 x 50% 1 x 60% 2 x 65%
1 squat clean 3 jerk 1 x 70% 2 x 75%
3 squat clean 1 jerk 3 x 75%
cluster 3 x 3 70% clean & jerk
Front squat + goblet squat jump (16-24kg)
2 x 5 60% 3 goblet squat jump
2 x 3 70% 5 goblet squat jump
3 x 3 80% 5 goblet squat jump
PRE SEASON
Clean & jerk
2 muscle clean 2 tall jerk 2 jerk 3 x empty bb
1 power clean 3 paused jerk (dip pause, catch pause) 1 x 50% 1 x 60% 2 x 65%
1 squat clean 3 jerk 1 x 70% 2 x 75%
3 squat clean 1 jerk 3 x 75%
cluster 3 x 3 70% clean & jerk
Front squat + goblet squat jump (16-24kg)
2 x 5 60% 3 goblet squat jump
2 x 3 70% 5 goblet squat jump
3 x 3 80% 5 goblet squat jump
IN SEASON
8 min emom
3 bouncing clena and jerk 70/50
directly into
7 min to find 1RM of jerk (from rack)
CLASS PLUS
6 set
50" side plank dx
50" side plank sx
WORKOUT OF THE DAY
COMPETITOR
amrap 11’
2 rope climb
4 power clean 80/55kg
6 push press 80/55kg
80 double under
CLASS
CONDITIONING
Team Wod
in 28 min
For time (score)
x3/x2
30/25 syncro hang kb snatch 24/16kg
30/25 syncro toes to bar
1500m row (I go you go)
25/20 syncro hang kb snatch 24/16kg
25/20 syncro toes to bar
1000m row (I go you go)
20/15 syncro hang kb snatch 24/16kg
20/15 syncro toes to bar
500m row (I go you go)
2 min rest,
For quality, individual (no score)
amrap
alternated kb turkish get up (as heavy as possible)
EXTRA
AEROBIC POWER
20” on 10” off x 6 min
A. max target burpee 30/20 cm
B. max cal ski erg
MOBILITY