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Venerdì 9 Settembre 2022
PROGRAM
PRE SEASON
Clean & jerk
2 muscle clean 2 tall jerk 2 jerk
3 x empty bb
1 power clean 3 paused jerk (dip pause, catch pause)
1 x 50%
1 x 60%
2 x 65%
1 squat clean 3 jerk
1 x 70%
2 x 75%
3 squat clean 1 jerk
1 x 75%
2 x 80%
cluster
3 x 3 70% clean & jerk
Front squat + squat jump (16-24kg) 2 x 5 60% 3 goblet squat jump 2 x 3 70% 5 goblet squat jump 3 x 3 80% 5 goblet squat jump
IN SEASON
8 round, afap
2 reps of tire flipping
15 ghd sit up
20m kettlebell farmer's carry 2x32/2x24
3 cluster 80/55kg
2 rest
directly into
6 min to find 1 rm squat clean
CLASS PLUS
6 superset
3 slow strict toes to bar + max ub toes to bar
15-10 V-up
1:30 rest
WORKOUT OF THE DAY
COMPETITOR
emom per max round
1+1 power snatch 60/40 kg
rest 5’
4 round
10 overhead squat
10 burpee over the bar
10 power snatch
rest 1:1
Weight: 50/35 kg
CLASS
STRENGTH
8 min emom, ramping
5 hang power snatch + 3 overhead squat 3" stop in buca
5 hang power snatch + 2 overhead squat 3" stop in buca
4 hang power snatch
3 hang power snatch
2 hang power snatch
1 hang power snatch
1 hang power snatch
SKILL
8 min emom
3 hang power snatch + 3 overhead squat 3" stop in buca
CONDITIONING
For time
4 round
10 overhead squat 40/30
10 burpee over the bar
10 power snatch 40/30
1 min rest
Time cap: 11 min
Weight: 40/30
EXTRA
BODY ARMOR
5 superset
8-10 lateral rise
8-10 front rise
1 min rest
AEROBIC POWER
1000 row for time (with vest)
MOBILITY
11r+9
12’11”