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Venerdì 15 Marzo 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 muscle snatch 2 power snatch 2 snatch balance
4 x empty bar
1 snatch pull no feet 2 power snatch
3 x 60%
1 snatch pull no feet 2 squat snatch
3 x 70%
Squat snatch
1 x 3 80%
3 x 2 85%
Complex
1 snatch deadlift 2 hang squat snatch 1 snatch balance 1 back thruster
Find max load max 5 sets, start form 60%
Emom 12’
Min A - 3 push press 75%(push press)
Min B - 3 power jerk 75% (jerk)
Min C - 15”- 20” handstand hold
CLASS PLUS
Weighted parallel dip
4 x 6
2 x 4
2 x 2
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
12' amrap
5 kettlebell hang clean & jerk 2x24/2x16
7 high box jump 70/60cm
9 heavy wall ball 12/9kg
CORE
4 x 12
CLASS
CONDITIONING
Team wod
22 min amrap
x2/x3 I go you go
6/9 bar muscle up*
12/18 thruster 50/35
26/35 kettlebell russian sit up 16/12kg
26/35 cal row
*Rx:
1 bar muscle up = x2 chest to bar = x4 pull up
Scaled:
x2 bended pull up
Nei team da 3 il row e i sit up possono essere fatti contemporaneamente con cambi liberi (es. A sul rower mentre B e C lavorano in I go you go sui sit up, poi B sale sul row mentre A e C continuano sui sit up ecc...)
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
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%
1 clean deadlift 2 hang squat clean 1 push press 2 jerk
Find max load max 5 sets, start form 60%
Front squat
1 x 6 50%
1 x 6 60%
1 x 4 70%
1 x 2 80%
3 x 2 85%
Front squat 1+½ - dopo ogni set 3 box jump max height
3 x 2 75-80%
7