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Martedì 16 Gennaio 2024
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
every 1:00 x 5
7 clean & jerk 50/35
Lavorare su un movimento veloce ed efficiente
every 0:30 x 12 (6 min)
1 bouncing clean & jerk 78%
10 double under
SPORT SPECIFIC WORK
afap:
21-15-9 ripetizioni di
push jerk 70/50
m handstand walk
CLASS PLUS
Back squat
1 x 6 50%
1 x 6 60%
1 x 4 70%
6 x 6 75%
WORKOUT OF THE DAY
COMPETITOR
for time:
1500/1200m row
100 wall ball
50 ghd sit up
then
2 round
25 american swing 32/24kg
10 wall walk
CLASS
CONDITIONING
15 min amrap
9 deadlift 100/70kg
15 pull up
9 burpee over the bar
12 ring dip
GYMNASTIC
6 round
20" push up
20" pike pulse
20" rest
EXTRA
MOBILITY
MIDLINE
6 round
10 hollow body rock
20" side plank sx
10 hollow body rock
20" side plank dx
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21'16'