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Giovedì 18 Luglio 2024
PROGRAM
OFF SEASON
WEIGHTLIFTING
tall jerk
3 x 5 eb
Jerk (da rack)
1 x 5 50%
1 x 4 60%
1 x 3 70%
1 x 2 75%
4 x 2 80%
GYMNASTIC
Every 2’20” x 5
max ub ring muscle up
10' practice
handstand walk, pirouette.
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Pendlay row
5 superset
6 pendlay row + 6 zottman curl + 6 banded pull down
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Front squat
front squat stop 2” bottom
1 x 5 40%
1 x 5 50%
1 x 5 60%
1 x 3 70%
front squat
1 x 5 75%
5 x 5 80%
Deadlift
1 x 5 70%
1 x 3 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Pendlay row
5 superset
6 pendlay row + 6 zottman curl + 6 banded pull down
Press
emom 12
Min A - 3 press 80-83% (buffer 1)
Min B - 6 push press esplosivi (stesso carico del press)
WORKOUT OF THE DAY
COMPETITOR
ENDURANCE
Every 4' x 8 (32 min)
odd set:
9 jerk 60/40
400m run
amrap box step up 2x16/2x12
even set
12 hang power clean 60/40
500m row
amrap box jump over
CLASS
STRENGTH
In 12 min
6 set, ramping
high hang squat snatch + overhead squat
2 + 4
2 + 3
2 + 2
2 + 1
1 + 1
1 + 1
SKILL
In 12 min
8 set, tech weight
3 high hang power snatch + 4 overhead squat
CONDITIONING
10 min emom
1 hang power snatch + 3 overhead squat 50/35
amrap burpee over the bar
Odd sets: 15-2-2-2 (😶🌫️)
Even sets: 13-10-6-12