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Martedì 19 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 muscle snatch 2 push press snatch grip 2 snatch balance
2 x eb
2 x 40%
2 muscle snatch 2 hip squat snatch
3 x 40-50%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
2 x 2 85%
1 x 90%
Floating squat snatch
3 x 3 60%
STRENGTH
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
1 x 6 75%
Find 8RM
CLASS PLUS
5 superset
5 weighted parallel dip
7-9 double kettlebell push press
MILANO THROWDOWN PREP.
WEIGHTLIFTING
2 muscle snatch 2 push press snatch grip 2 snatch balance
2 x eb
2 x 40%
2 muscle snatch 2 hip squat snatch
3 x 40-50%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
2 x 2 85%
1 x 90%
Floating squat snatch
3 x 3 60%
STAMINA
8' amrap
wall ball
Se possibile lavorare con partner alternando un wall ball a testa
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
4 round (24 min)
1:30 on :30 off
A - 100 double under
B - max cal air bike
C - 15 dumbbell devil press 2x22,5/2x15
score:
Calorie totali air bike meno le ripetizioni di double under e devil press non completati
CLASS
STRENGTH
10 min emom
1 squat snatch 80%
SKILL
10 min emom
1 power snatch + 3 overhead squat 1" stop in buca
CONDITIONING
10 min amrap
5 hang power snatch 50/35
10 overhead squat
15 burpee
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
2 muscle snatch 2 push press snatch grip 2 snatch balance
2 x eb
2 x 40%
2 muscle snatch 2 hip squat snatch
3 x 40-50%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
2 x 2 85%
1 x 90%
Floating squat snatch
3 x 3 60%
Snatch deadlift
2 x 4 100%
2 x 4 110%
Power jerk stop dip/receiving pos
1 x 3 50%
1 x 2 60%
3 x 2 65-70% (focus lockout)
34 (80 - 46)