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Venerdì 14 Ottobre 2022
PROGRAM
PRE SEASON
5 Superset deadlift + heavy swing
A - 5 Deadlift 70%
30" rest
B - 8-10 heavy swing 2kb (tot ½ bodyweigth circa)
90" rest
Handstand work
10 min di lavoro tecnico
opzione 1: 2m handstand walk + 1 free handstand push up
opzione 2: 2m handstand walk + 3" stop in verticale
opzione 3: alternare qualche metro di hsw a 20" di lavoro sul freestanding
Dip stop 1" bottom (parallele)
3 x 5 bodyweight
Dip weighted
5 x 6 buffer 1
IN SEASON
In 6 min find 3rm
squat snatch tng
Not for time, medium pace
21-15-9 ripetizioni di
handstand push up (vest 10/8 kg)
cal ski erg
CLASS PLUS
Back squat pausa 2" bottom position
1 x 5 50%
1 x 5 60%
1 x 3 70%
1 x 3 75%
Find 3RM 2" bottom (uscita fluida dalla buca)
WORKOUT OF THE DAY
COMPETITOR
emom 25 min
I: 15/12 cal bike
II: 7 sandbag clean 70/50kg
III: 7 ring muscle ups
IV: max metri row
V: rest
CLASS
STRENGTH
In 14 min
7 set, ramping dal 50%
1 power clean
2 hang squat clean
SKILL
10 set, carico tecnico
3 power clean
3 hang squat clean
CONDITIONING
For time:
10 power clean 60/40
10 burpee over the bar
10 power clean 70/45
10 burpee over the bar
10 power clean 80/55
10 burpee over the bar
Time cap: 10 min
ENDURANCE
30 min amrap
15 cal bike
15 target burpee
30 dumbbell hang clean 2x15/2x10
30" rest
EXTRA
BODY ARMOR
Weighted pistol
4 x 6/6 buffer 2
AEROBIC CAPACITY
Run 5km, medium pace
MOBILITY