.png){kind=small}
Martedì 11 Aprile 2023
PROGRAM
PRE SEASON
GYMNASTIC TEST
max ub ring muscle up
SQUAT & DEADLIFT STRENGTH PROGRAM
Back squat
1 x 7 60% 1 x 5 70% 5 x 5 90% 5RM week 1
Deadlift
1 x 8 50%
1 x 6 60%
1 x 4 70%
3 x 4 80%
Deadlift stop 1” below knee 3 x 3 70%
CLASS PLUS
12 min emom
odd: max strict ring dip
even: max strict pull up
WORKOUT OF THE DAY
COMPETITOR
Every 3’ x 5:
12 pull up
10 thruster 50/35kg
8 bar facing burpee
Score: segnare il tempo di ogni set
CLASS
STRENGTH
every 20" x 24 (8 min)
1 heavy power clean
CONDITIONING
15 min emom
45” on, 15” off,
a. toes to bar
b. cal bike
c. 30 double under / 60 single under
Score: A + B, togliere un punto ogni ripetizione mancata di C
EXTRA
MOBILITY
AEROBIC POWER PROGRAM
every 2 min x 3
20/16 cal row
amrap wall ball
196 visualizzazioni
56’’ - 59’’ - 59’’ - 57” - 1’01”