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Giovedì 7 Marzo 2024
PROGRAM
PRE SEASON
STAMINA
5 round
max ub double kb press + max ub kb push press
1 min rest
Elite: 24/16
Rx: 16/12
WEIGHTLIFTING
2 snatch push press 2 snatch balance 2 ohs
1 x 50% snatch
1 x 60%
snatch balance
2 x 70%
2 x 80%
2 x 90%
2 x 95%
find 2RM snatch balance
CLASS PLUS
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
Find 10RM
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING 1
every 2 min x 4
3 squat snatch
6 lateral burpee over the bar
amrap chest to bar
Elite: 80/55
Rx: 70/45
Scaled: 60/40
rest 5 min...
CONDITIONING 2
For time:
30/24 cal bike erg
100 double under
30/24 cal air bike
CLASS
STRENGTH
In 16 min, carico a salire dal 50 al 90%
3 x 1 deadlift + 1 hang power snatch + 1 hang squat snatch
3 x 1 power snatch + 1 hang squat snatch
3 x 1 squat snatch
SKILL
In 16 min, carico a salire (tecnico)
3 x 1 deadlift + 3 hang muscle snatch + 4 overhead squat
3 x 1 deadlift + 2 hang power snatch + 3 overhead squat
3 x 1 deadlift + 4 hang squat snatch
CONDITIONING
every 2 min x 4
3 squat snatch
6 lateral burpee over the bar
amrap pull up
Elite: 70/45
Rx: 60/40
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 70%
4 x 6 75%
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
Find 10RM
Shoulder press
5 superset
4 double kb press + max ub kb push press
1 min rest
eccentric chin up
10x3, rallentare la fase eccentrica il più possibile