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Lunedì 17 Ottobre 2022
PROGRAM
PRE SEASON
Snatch
2 muscle snatch 2 sn drop 2 tall snatch
3 x eb
3 Power snatch into squat
1 x 60%
2 Power snatch into squat
1 x 65%
1 x 70%
Squat snatch
1 x 3 70%
1 x 2 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
2 x 1 90-95%
1 snatch deadlift 1 hang power snatch 2 hang squat snatch 2 snatch grip back thruster
Find max load in 4 set
Snatch deadlift stop 1" below & above knee
1 x 4 85%
1 x 4 90%
4 x 4 95%
1 press 2 push press 3 jerk
Ramping from 80% press
IN SEASON
For quality:
5 round
6 ring muscle up
20 cal row
(meno transizione possibile e passo costante)
15 min amrap (medium peace)
200m run
50 double under
1 snatch 85/60
CLASS PLUS
Push press
1 x 4 60%
1 x 3 70%
1 x 3 80%
Find 3RM tecnico
Meno 15% ultimo carico 3 x 3 esplosivo
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
20/16 cal air bike
10 devil press 2x22,5/2x15kg
CLASS
STRENGTH
In 10 min
3-3-3-2-2-2 squat clean
SKILLS
In 10 min
6 set
2 power clean
3 high hang squat clean
CONDITIONING
14 min amrap
1+1 front squat
3+3 v-up*
3 wall walk
Standard
V-up: mani e piedi si toccano quando i piedi passano la linea del ginocchio per poi ritornare sempre a contatto con il pavimento,
Wall walk: le mani devono arrivare ad una spanna dal muro
Rx 70/50kg
Sc 60/40kg
ENDURANCE
10 set (medium peace)
10 db front squat 1515/1010
2 wall walk
15/12 cal row
EXTRA
BODY ARMOR
10 min di lavoro con gli elastici ...
MOBILITY
16’04’’