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Martedì 7 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Front squat stop 1” half position (pausa in discesa)
1 x 4 50%
1 x 4 60%
1 x 4 70%
Front squat
1 x 4 75%
1 x 4 80%
3 x 2 85%
WORK CAPACITY
3 round
1 pegboard
6m overhead walking lunge 2x24/2x16
1 min rest
3 round
4-6 strict chest to bar
6m walking lunge 2x24/2x16
1 min rest
3 round
6-8 strict pull up
12m overhead walking 2x24/2x16
1 min rest
CLASS PLUS
High hang squat snatch
5-5-4-4-3-3-2-2 ripetizioni
carico a salire
WORKOUT OF THE DAY
COMPETITOR
for time:
50-40-30-20-10 ripetizioni di
cal bike
ghd sit up
CLASS
STRENGTH
In 12 min
5-4-3-2-2-2-2 ripetizioni di deadlift, ramping, no tng
SKILL
12 min emom
odd: handstand push up progression
even: 4 tempo deadlift 303
CONDITIONING
for time:
21 handstand push up
30 hang db snatch
15 handstand push up
20 alternate db snatch
9 handstand push up
10 single arm devil press
dumbbell: 25/15
time cap: 8 min
EXTRA
MOBILITY
BODY ARMOR
Rear fly
5 x 10-12
1 min rest
20:22