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Martedì 29 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
2 Hang Muscle Snatch + 2 OHS + 2 Snatch Balance
3xEB
Hang Squat Snatch + 2’’ Hold in OH
3x2 63%
Snatch Pull + Hang Squat Snatch + Squat Snatch
4x1+1+2 68%
Squat Snatch
3x3 73%
Pause Snatch Pull
3x3 90%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Every 90" x 8
max ub bar muscle up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Beginner – Clean & Jerk
2 Hang Muscle Clean + 2 Front Squat + 1 Jerk
3xEB
2 Hang Power Clean + 2 Front Squat + 1 Jerk
2x50%
2x60%
Squat Clean + Front Squat + Jerk
4x2+1+1 65%
2x1+1+1 70%
Pause Clean Pull
4x3 80%
Advance – Clean & Jerk
2 Muscle Clean + 2 Pause Front Squat + 2 Jerk (2” receiving pause)
3xEB
Sqaut Clean + FS + Pause Jerk
3x1+1+1 50%, 60%, 65%, 70% 75%
Squat Clean + 2 Jerk
4x1+2 78%
Pause Clean Pull
4x3 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
400m run
15 clean and jerk 60/40
12 chest to bar
400m run
12 clean and jerk 70/50
12 chest to bar
400m run
9 clean and jerk 80/55
12 chest to bar
400m run
6 clean and jerk 90/60
12 chest to bar
400m run
3 clean and jerk 100/70
12 chest to bar
MIDLINE
reverse snow angel (dischi leggeri)
4 x 10
CLASS (c2)
CONDITIONING
For time:
400m run
15 clean and jerk
10 chest to bar
400m run
12 clean and jerk
10 chest to bar
400m run
9 clean and jerk
10 chest to bar
400m run
6 clean and jerk
10 chest to bar
400m run
3 clean and jerk
10 chest to bar
Time cap: 23 min
Elite
50/35
60/40
70/50
80/55
90/60
Rx
40/30
50/35
60/40
70/50
80/55
Scaled 1 / Master 45+
40/30
50/35
55/37,5
60/40
65/45
Scaled 2
Come Sc1 ma con i pull up al posto dei ctb
Scaled 3
Banded pull up.
Sempre 12 ripetizioni a giro di clean and jerk
23:39