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Lunedì 29 Agosto 2022
PROGRAM
PRE SEASON
Snatch
2 muscle snatch 2 hip snatch 2 power snatch
3 x eb
1 paused pull 2 paused power snatch (pausa sopra al ginocchio)
1 x 50%
1 x 60%
1 x 65%
2 paused squat snatch
2 x 70%
2 x 75%
emom 12’
Min A - 2 squat snatch @75%
Min B - 1 squat snatch 2 ohs 75%
snatch pull from deficit
1 x 4 100% snatch
1 x 4 105%
2 x 4 110%
paused power jerk
1 x 3 50%
1 x 3 60%
1 x 3 70%
1 x 2 75%
2 x 2 80%
IN SEASON
4 round afap
20 wall ball 10 alternate dumbbell squat snatch 22,5/15
rest 3 min
emom 12’
Min A - 2 squat snatch 75%
Min B - 1 squat snatch 2 ohs 75%
emom 12’
Min A - 1 power clean + 2 power jerk 75%
Min B - 2 squat clean 75%
CLASS PLUS
CLASS PLUS
5 x 5 power clean tng 70-75%
WORKOUT OF THE DAY
COMPETITOR
For time
10 x (1 wall walk + 1 wall facing handstand push up)
3 leg less rope climb
10 x (1 wall walk + 1 wall facing handstand push up)
2 leg less rope climb
10 x (1 wall walk + 1 wall facing handstand push up)
1 leg less rope climb
directly into
2 round
15 strict handstand push up
15 box clear over
directly into
30m handstand walk
time cap 15 min
CLASS
STRENGTH
back squat
15 min to complete
10-8-6-4-4-4-4
SKILL
15 to work on
handstand push up
CONDITIONING
Elite
12-9-6
strict handstand push up
box clear over 60/50cm
200m run
Rx
12-9-6
handstand push up
box jump over 70/60cm
200m run
Sc
4-3-2 wall walk
box jump over 60/50cm
200m run
time cap 9 min
ENDURANCE
For time
1600m run
15 wall walk
45 box jump over
1200m run
10 wall walk
30 box jump over
800m run
5 wall walk
15 box jump over
400m run
EXTRA
AEROBIC POWER
Death by air bike
emom
10/5 cal + 1 cal every min
MOBILITY
Nel cap.. chiusi i 2 rnds prima dell'hswalk