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Venerdì 5 Maggio 2023
PROGRAM
PRE SEASON
SQUAT & DEADLIFT STRENGTH PROGRAM
Back squat
1 x 6 60%
1 x 6 70%
1 x 4 80%
1 x 2 85%
Find 2 RM tecnici
Back squat jump (bilanciere)
3 x 6 30% squat
5 superset
2 Deadlift 80%
30" rest
8-10 heavy swing 2kb (½ bodyweight circa)
90" rest
CLASS PLUS
15 min di lavoro tecnico su handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
100 double under
15 shoulder to overhead 60/40kg
30 toes to bar
15 hang power clean 60/40kg
30 wall ball
CLASS
STRENGTH
4 min emom
2 power snatch + 1 squat snatch, touch and go, ramping
1 min rest
4 min emom
2 squat snatch , ramping
1 min rest
4 min emom
1 squat snatch, ramping
SKILL
4 min emom
2 power snatch + 2 hang squat snatch
1 min rest
4 min emom
1 power snatch + 2 hang squat snatch
1 min rest
4 min emom
2 squat snatch
CONDITIONING: Isabel
For time:
30 snatch 60/40kg
time cap: 8 min
ENDURANCE
For time:
5 round
30 kettlebell swing
40 double under
500m row
EXTRA
MOBILITY
AEROBIC CAPACITY
For time:
5 round
45/36 cal row
30 sit up
26'50"