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Mercoledì 24 Aprile 2024
PROGRAM
PRE SEASON
GYMNASTIC
6 set, recupero libero
75% circa max ub ring muscle up
STRENGTH
Push press + L-chin up
Eseguire un set a cedimento di L-chin up in superset con i push press, utilizzare il bilanciere come barra
Percentuali push press
1 x 7 65%
1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x 1 95%
1 x 2 90%
1 x 4 85%
CLASS PLUS
15' handstand walk practice
STEELMAN PREP.
GYMNASTIC
every 1:30 x 6
5-6 strict toes to bar
STRENGTH
Push press + strict pull up
Eseguire un set a cedimento di strict pull up in superset con i push press
Percentuali push press
1 x 7 65%
1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x 1 95%
1 x 2 90%
1 x 4 85%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
For time:
5 round
25 wall ball
50 double under
BODY ARMOR
10' emom
A - 8 barbell bent over row, buffer 2
B - 8-10 dumbbell curl
CLASS
CONDITIONING
team wod
21 min amrap
x3/x2
60/40 cal air bike I go you go
60/40 synchro* air squat
60/40 synchro* one arm dumbbell/kettlebell clean**
60/40 synchro* push up
30/20 deadlift 120/85 I go you go
*nei team da tre synchro in due
**A usa il dumbbell in synchro con B che usa il kettlebell, C (nei team da tre) riposa
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC & CORE
10' amrap
muscle up / pull up
10' amrap
metri handstand walk
10' amrap
ghd sit up
8:29