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Venerdì 20 Gennaio 2023
PROGRAM
OFF SEASON
Back squat fermo 1" in buca arriva a 5RM del giorno
-15% 2x3s sempre con fermo
Deficit 4cm deadlift
1 x 7 50%
1 x 5 60%
1 x 5 65%
4 x 5 RPE 8,5
Hip thrust
5 x 8 RPE 8
Pendlay row + banded pulldown
8 + 8 x 4 RPE 9
PRE SEASON
Deficit 4cm deadlift
1 x 7 50%
1 x 5 60%
1 x 5 65%
4 x 5 RPE 8,5
5 superset
max ub strict ring dip
max ub toes to bar
IN SEASON
7 min amrap
1 squat snatch 80%
30 double under
(post metcon)
10 min to find 20RM of deadlift
CLASS PLUS
5 superset
10-12 double dumbbell bent over row
10-12 double dumbbell press
1 min rest
(usare due coppie di dumbbell differenti)
WORKOUT OF THE DAY
COMPETITOR
amrap 12’:
6 power snatch 70/45kg
12 bar facing burpee
18 ghd sit up
CLASS
STRENGTH
In 12 min
find 1rm snatch
SKILL
12 min emom at tech weight
2 hang power snatch
2 overhead squat
CONDITIONING
team wod
For time, I go you go
40 power snatch 60/40
50 hang power snatch 50/35
60 overhead squat 40/30
time cap 10 min
ENDURANCE
10 round, not for time
15 cal row
12 kb snatch 16/12
9 cal ski erg
EXTRA
AEROBIC CAPACITY
ski erg (light pace) + row (medium pace)
400 m + 500 m
400 m + 500 m
rest 3’
400 m + 500 m
400 m + 500 m
rest 3’
400 m + 500 m
400 m + 500 m
MOBILITY
4+23