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Venerdì 15 Settembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
Clean & jerk
2 press from split 2 jerk 2 tall clean
x 4 empty bar
1 power clean 3 paused jerk (dip)
1 x 50%
1 x 60%
1 power clean 2 paused jerk
1 x 70%
2 x 75%
1 squat clean 2 jerk
1 x 80%
3 x 85%
SPORT SPECIFIC WEIGHTLIFTING
Trovare il più alto carico possibile partendo dal 60%
1 clean deadlift + 2 hang squat clean + 1 push press + 2 jerk
CLASS PLUS
Bent over row
5 x 8 buffer 2
WORKOUT OF THE DAY
COMPETITOR
For time:
21-15-9 thruster 60/40kg
9-7-5 rope climb
CLASS
STRENGTH
In 13 min
Trovare 1rm del seguente complex
1 deadlift
1 power snatch (tng)
1 hang squat snatch
SKILL
14 min emom
odd: 2 hang power snatch + 3 overhead squat
even: pistol squat progression
CONDITIONING
11 min amrap
1+1 hang power snatch 50/35
2+2 pistol squat [kettlebell goblet reverse lunge 24/16]
ENDURANCE
every 5 min x 6
12/9 cal bike
20 dumbbell hang power snatch 2x15/2x10
30 air squat
EXTRA
MOBILITY
BODY ARMOR
12' emom
A - 8 hip thrust (60-70% deadlift)
B - 10 heavy russian swing
C - rest
8'29