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Venerdì 7 Ottobre 2022
PROGRAM
PRE SEASON
Deadlift stop 1" below knee
1 x 3 50%
3 x 3 60%
Deadlift
1 x 7 70%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 3 80%
1 x 5 75%
1 x 7 70%
Dip stop 1" bottom (parallele)
3 x 5 bodyweight
Dip weighted
4 x 8 buffer 1
IN SEASON
Deadlift stop 1" below knee
1 x 3 50%
3 x 3 60%
Deadlift
Trovare il 10RM
15 min emom
a. 10 deadlift 80% del 10RM
b. amrap ring dip
c. rest
CLASS PLUS
Deadlift
1 x 7 70%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 3 80%
1 x 5 75%
1 x 7 70%
WORKOUT OF THE DAY
COMPETITOR
Every 4 min x 5 set:
200m run
20 wall ball
10 target burpee (20 cm)
CLASS
CONDITIONING
15 min amrap
200m run
20 wall ball
10 target burpee
BODY ARMOR
10 min emom, standing Filly press
odd: braccio destro
even: braccio sinistro
ENDURANCE
Every 3 min x 10
200m run
20 air squat
10 burpee
EXTRA
BODY ARMOR
5 superset
10 Hip thrust
10/10 Filly press
AEROBIC CAPACITY
6-5-4-3-2-1 min row
2 min rest
MOBILITY