.png){kind=small}
Martedì 2 Settembre 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 Muscle Clean + 2 FS + 2 Split Jerk
3xEB
Squat Clean + Pause FS + Jerk
3x2+1+1 50%, 60%, 65%,
3x1+1+1 75%
Squat Clean + 2 Jerk
4x1+2 78%
STRENGTH
Front squat
1 x 6 60%
1 x 4 70%
4 x 4 75%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
15 min di pratica su
bar/ring muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Beginner – Clean & Jerk
2 Hang Muscle Clean + 2 FS + Jerk
3xEB
2 Hang Clean + 1 Pause FS + 1 Jerk
3x58%
Squat Clean + Front Squat + Jerk
4x2+1+1 68%
Clean Pull
4x3 85%
Advance – Clean & Jerk
2 Muscle Clean + 2 FS + 2 Split Jerk
3xEB
Squat Clean + Pause FS + Jerk
3x2+1+1 50%, 60%, 65%,
3x1+1+1 75%
Squat Clean + 2 Jerk
4x1+2 78%
Clean Pull
4x3 90%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
50 double under
21 jerk
21 unbroken* toes to bar
50 double under
15 jerk
15 unbroken* toes to bar
50 double under
9 jerk
9 unbroken* toes to bar
50 double under
Barbell: 60/40
*penalty: aggiungere 10 double under a fine round per ogni brake
CLASS (c2)
STRENGTH
In 14 min
Find 1rm
1 power clean + 1 hang power clean + 1 jerk
SKILL
14 min emom
odd: 2 pause (ginocchio) power clean + 2 pause (caricamento) jerk
even: 4-6 toes to bar progression
CONDITIONING
9 min amrap
3 clean and jerk 60/40
9 toes to bar
25 double under
Marco 7'06" #50