.png){kind=small}
Martedì 5 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 muscle snatch 2 power snatch 2 sots press
4 x empty bar
1 snatch pull no feet 2 power snatch 1 ohs
3 x 60%
1 snatch pull no feet 2 squat snatch 1 ohs
3 x 70%
Squat snatch max 90” rest
3 x 3 80%
Hip squat snatch
1 x 2 50%
4 x 2 ramping cedimento tecnico
Snatch pull stop 1” below 1”above knee
3 x 3 100% snatch
Emom 12’
Min A - 3 push press 70%(push press)
Min B - 3 power jerk 70% (jerk)
Min C - 15”- 20” handstand hold
CLASS PLUS
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 70%
4 x 6 75%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
24 min amrap
2:00 on 1:00 off*
27/21 cal bike
21 handstand push up
15 hang power clean 70/50 kg
*una volta terminato il minuto di rest ripartire da dove ci si è fermati
CLASS
STRENGTH
10 min emom
2 front squat (da rack) 85%
SKILL
every 2 min x 5
8 double dumbbell front squat
then double under practice
CONDITIONING
13 min amrap
70 double under [35 double under / 210 single under]
15 box jump over
13 one arm dumbbell overhead lunge* 25/15
11 wall ball
*alternanza tra le gambe obbligatoria, alternanza tra le braccia facoltativa
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 power snatch 2 sots press
4 x empty bar
1 snatch pull no feet 2 power snatch 1 ohs
3 x 60%
1 snatch pull no feet 2 squat snatch 1 ohs
3 x 70%
Squat snatch max 90” rest
3 x 3 80%
Hip squat snatch
1 x 2 50%
4 x 2 ramping cedimento tecnico
Snatch pull stop 1” below 1”above knee
3 x 3 100% snatch
Emom 12’
Min A - 3 push press 70%(push press)
Min B - 3 power jerk 70% (jerk)
Min C - 15”- 20” handstand hold
4 round