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Venerdì 1 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Bench press
7 x 4 70%
GYMNASTIC STRENGTH
every 2 min x 5
2-4 pull over
max unbroken parallel dip
CLASS PLUS
Bent over row
5 x 6 buffer 2
WORKOUT OF THE DAY
COMPETITOR
for time:
20 single arm devil press
then
5 round
10 single arm dumbbell thruster
10 ghd sit up
then
20 single arm devil press
Weight: 1x25/1x17,5kg
CLASS
STRENGTH A
In 10 min
5-4-4-3-3-3 ripetizioni di
weighted parallel dip
STRENGTH B
In 10 min
6 x 6 banded parallel/ring dip
SKILL
In 10 min
kipping ring dip progression
CONDITIONING
15 min amrap
2+2 ring dip / parallel dip / push up*
2+2 kettlebell box step up 24/16
5 reverse burpee
*niente elastici su anelli e parallele, nel caso si scala con i push up con un impostazione impegnativa
ENDURANCE
40 min emom
cal skierg
reverse burpee
dumbbell box step over
rest
scegliere un target per ogni skill e provare a mantenerlo in tutti i 39 minuti previsti.
EXTRA
MOBILITY
BODY ARMOR
4 superset
12 pull down al cavo
45" side plank sx
45" side plank dx
10.03