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Venerdì 9 Dicembre 2022
PROGRAM
OFF SEASON
Clean & Jerk
2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom
3 x eb
1 power clean 1 front squat 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
2 x 80%
1 x 85%
2 x 90%
Clean pull stop 1" above knee
2 x 3 90%
2 x 3 100%
Front squat stop 1" half pos (lowering)
1 x 5 60%
2 x 3 70%
3 x 3 80%
Box jump max (gambe tese)
4 x 2
PRE SEASON
Clean & Jerk
2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom
3 x eb
1 power clean 1 front squat 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
2 x 80%
1 x 85%
2 x 90%
Deadlift
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
IN SEASON
(post metcon)
7 round afap
1 back squat 90%
10 cal ski erg
2 min rest
CLASS PLUS
weighted strict pull up
8 x 2-3
WORKOUT OF THE DAY
COMPETITOR
every 4’ x 6:
200 m run
15 chest to bar
5 overhead squat 90/60kg
Score: segnare nei commenti lo score di tutti i 6 set
CLASS
STRENGTH
10 min emom
1 squat clean 80-85%
SKILL
10 min emom
1 power clean
1 font squat
1 jerk
CONDITIONING
9 min amrap
3 power clean
3 front squat
3 jerk
Elite: 70/45 (1rm C&J > 100kg)
Rx: 60/40
ENDURANCE
27 min amrap, con dumbbell 2x15/2x10
10 hang muscle clean
10 front squat
10 push press
10 cal row
EXTRA
AEROBIC CAPACITY
For time
2 round
800m run
400m med ball run
MOBILITY