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Lunedì 22 Agosto 2022
PROGRAM
PRE SEASON
3 muscle snatch 3 hip snatch 3 x empty bb
1 snatch pull no feet 2 power snatch 1 x 55 2 x 65
1 snatch pull no feet 2 squat snatch 1 x 70 1 x 75
Squat snatch 1 X 2 80% 1 x 2 85% 1 x 1 90% 1 x 1 95%
Find 1 RM of the day
snatch pull from deficit 4 x 4 105% snatch
paused power jerk
1 x 3 50%
1 x 3 60%
1 x 3 70%
2 x 2 75%
IN SEASON
1 snatch pull no feet 2 power snatch
1 x 55
2 x 65
1 snatch pull no feet 2 squat snatch
1 x 70
1 x 75
Squat snatch
1 X 2 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
Find 1 RM of the day
Complete afap
5-4-3-2-1 clean and jerk 80/55
30 ghd sit up
CLASS PLUS
Back squat
5 x 60%
5 x 70%
5 x 75%
3 x 80%
2 x 85%
5 x 78%
3 x 83%
2 x 88%
WORKOUT OF THE DAY
COMPETITOR
SOUTHERN WARRIOR 2022 EVENT 5
For time:
750m row
3 set
7 ring muscle up
7 snatch
7 overhead squat
500m row
2 set
7 ring muscle up
7 snatch
7 overhead squat
250m row
1 set
7 ring muscle up
7 snatch
7 overhead squat
Time cap: 17 min
Elite: 70/45
Regular: 60/40
CLASS
TEAM WOD
25 min amrap
3 rope climb
10 burpee over the wall (100cm)
16 alt. kb clean & jerk 24/16
X2)
I go Y go
X3)
A + B: 1 round I go Y go
C: 400m run
Una volta che C sia tornato dalla corsa e che A e B abbiano finito un round...
C+A: 1 round I go Y go
B: 400m run
E così via
ENDURANCE
40 min amrap
15/10 cal row
10 burpee over the wall (100cm)
20 alt. plank row 2x15/2x10
EXTRA
AEROBIC POWER
For time:
40 wall ball
40 cal row
MOBILITY