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Lunedì 16 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Bench press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
1 x 2 85%
1 x 1 90%
Find 1rm
WEIGHTLIFTING & GYMNASTIC
Afap
10-8-6-4-2 ripetizioni di
bar muscle up
hang power clean 70%
CLASS PLUS
clean high pull stop 1” below 1 ” above knee
2 x 3 105%
2 x 3 110%
WORKOUT OF THE DAY
COMPETITOR
For time:
27-21-15-9 ripetizioni di
cal bike
ring dip
wall ball
CLASS
STREGTH
4 min emom
4 press, buffer 1
4 min emom
3 push press, buffer 1
4 min emom
2 push jerk, buffer 1
SKILL
4 min emom
5 press
4 min emom
5 push press
4 min emom
5 push jerk
CONDITIONING
For time:
da 1 a 10 jerk 70/50
da 20 a 11 box jump
Time cap: 12 min
ENDURANCE
32 min amrap
2+2 dumbbell push jerk 20/15
3+3 box jump
200 m run
EXTRA
MOBILITY
BODY ARMOR
10' emom
odd: max effort dumbbell high pull 2x10/2x5
even: max effort plate rear fly 2x5/2x2,5
13:38 Rx