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Lunedì 29 Maggio 2023
PROGRAM
PRE SEASON
Front squat 1+½ (squat in buca, risalgo al parallelo con stop 1", scendo in buca e chiudo lo squat)
1 x 3 40%
1 x 3 50%
1 x 3 60%
3 x 3 buffer 1
10' emom
odd: 1 squat clean 90%
even: 2-6 strict ring muscle up / ring muscle up
CLASS PLUS
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 7 65%
1 x 5 75%
1 x 3 85%
WORKOUT OF THE DAY
COMPETITOR
“Jackie”
For time:
1000m row
50 thruster 20/15kg
30 pull up
CLASS
STRENGTH
7 min emom
3-5 strict chest to bar / strict pull up
SKILL
7 min emom
3-5 pull up progression
CONDITIONING: Helen
for time:
3 round
400m run
21 swing 24/16
12 pull up
Time cap: 17 min
ENDURANCE
for time:
6 round
400m run
21 romanian deadlift 2x15/2x10
15 hang muscle clean 2x15/2x10
EXTRA
MOBILITY
AEROBIC CAPACITY
For time
10round
250m row
10m walking lunge 2x32/2x24
30m farmer carry 2x32/2x24 (blocchi da 10m)
7’54”