.png){kind=small}
Martedì 17 Ottobre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
1 push press 5 ohs
1 x 50% snatch
1 x 60%
1 x 70%
Find 1 rm
Back squat
1 x 6 60%
1 x 4 70%
1 x 4 80%
1 x 2 85%
1 x 1 90%
3 x 2 80% 3130 tempo
CLASS PLUS
Back squat
1 x 6 60%
1 x 4 70%
1 x 4 80%
1 x 2 85%
1 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
400 m run
15 overhead squat 60/40kg
3 rope climb
CLASS
STRENGTH
8 min emom
2-3 heavy pull
SKILL
In 8 min
work on double under
CONDITIONING
13 min emom
30 double under [15 double under / 20 jumping jack]
then amrap
ring muscle up: 10 pt
bar muscle up: 7 pt
chest to bar pull up: 3pt
pull up: 1pt
banded pull up: 1 pt SC
EXTRA
MOBILITY
STRENGTH
snatch deadlift stop1” below 1” above knee
2 x 3 105%
2 x 3 110%
244 visualizzazioni
11’40