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Mercoledì 8 Giugno 2022
PROGRAMS
PRE SEASON
Military press
1 x 8 50%
1 x 6 60%
Trovare 6RM del giorno
Con 10% in meno dell 6RM eseguire con massima esplosività
3 x 3
Hang muscle snatch
4 x 2 buffer 1
middle rig toes to bar
4 x 6-8
every 2 min x 6
max ub toes to bar directly into knee tuck hold 10”
IN SEASON
7 min to find 1RM of strict press
2 min rest
7 min to find 1RM of muscle clean
2 min rest
7 min to find 1RM of squat clean
every 2 min x 8
4-6 ring muscle up afap
directly into 4 deadlift tng 65%
CLASS PLUS
Rebound push jerk con 1" di stop in catch
5 x 5 60-65%
WORKOUT OF THE DAY
COMPETITOR
A)
for time
27-21-15 handstand push up
10 Kb hang snatch sx
10 Kb hang snatch dx
Elite: 32-24
Rx: 24-16
B)
afap (no score)
every 3 min x 5
10/8 cal ski erg
12m handstand walk
CLASS
STRENGTH
every 1:30 x 7 (10 min)
scegliere una skill difficile
2-6 ring / bar muscle up / bended muscle up / chest to bar / pull up
directly into...
4-6 slow ring / parallel dip / push up
CONDITIONING
14 min amrap
7 pull up
7 medball push up
3+3 wall ball
ENDURANCE CLASS
30 min amrap
12/9 cal row
9 burpee
15 air squat
EXTRA
CORE
45" weighted plank
45" mountain climber
30" rest
MOBILITY
5'45"