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Mercoledì 10 Agosto 2022
PROGRAM
PRE SEASON
muscle snatch
3 x eb
3 x 40
3 x 50
find 3 RM Tecnici max 5 set
6 min emom
max ub ring muscle up
5 x 4-6 strict deficit handstand push up
provare a migliorare (rep o deficit) di settimana in settimana
5 superset
6-8 push press kettlebell esplosivi
8-10 cuban rotation dumbbell
1 min rest
IN SEASON
5 x 4-6 strict deficit handstand push up
8 round, not for time
200m run
3 x (3 toes to ring + 2 ring muscle up)
In 8 min amrap
2 min cal bike, max effort
alternated kb hang clean and jerk 32/24 (no score)
CLASS PLUS
15 min emom
A. 2 turkish get up sx
B. 2 turkish get up dx
C. work on handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time
50 double under
50 dumbbell snatch alt. 25/17,5
50 double under
50 chest to bar
50 double under
50 pistol squat
50 double under
CLASS
SKILL 1
per chi eseguirà i pistol squat all'interno del conditioning
8 min emom
butterfly/kipping pull up progression
SKILL 2
per chi eseguirà i single leg squat on box all'interno del conditioning
8 min emom
pistol squat progression
CONDITIONING
Rx For time
50 double under
50 double kettlebell snatch 2x16/2x12
50 double under
50 pull up
50 double under
50 pistol squat / 50 single leg squat on box
50 double under
Time cap: 16 min
Scaled
every 5 min x 3 (15 min)
A. 50 double kettlebell snatch 2x16/2x12
amrap double under
B. 50 pull up
amrap double under
C. 50 pistol squat
amrap double under
ENDURANCE
33 min window
every 3 min, at max effort
200m row
21 double under / 12 double under
12 pull up / 8 pull up / 6 pull up
EXTRA
BODY ARMOR
5 superset
8-10 zottman curl
10-12 reverse snow angel (con due dischi leggeri)
MOBILITY