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Venerdì 4 Novembre 2022
PROGRAM
OFF SEASON
Clean & jerk
2 muscle clean into ohs 2 push press 2 jerk
3 x eb
1 power clean dl 2 hang squat clean 2 jerk
1 x 50%
1 x 60%
Emom 6'
Min A - 1 power clean 1 hang squat clean 1 jerk 70%
Min B - 1 squat clean 2 jerk 70%
Emom 6'
Min A - 1 power clean 1 hang squat clean 1 jerk 75%
Min B - 1 squat clean 2 jerk 75%
Clean pull
3 x 3 95% clean
Front squat
5 x 2 70% + 3 depth jump (dopo ogni set)
3 x 2 80% + 3 depth jump
2 x 2 85% + 3 depth jump
PRE SEASON
Clean & jerk
2 muscle clean into ohs 2 push press 2 jerk
3 x eb
1 power clean dl 2 hang squat clean 2 jerk
1 x 50%
1 x 60%
Emom 6'
Min A - 1 power clean 1 hang squat clean 1 jerk 70%
Min B - 1 squat clean 2 jerk 70%
Emom 6'
Min A - 1 power clean 1 hang squat clean 1 jerk 75%
Min B - 1 squat clean 2 jerk 75%
Every 2 min x 5
afap
5 front squat (from the ground) 100/70
6m handstand walk con rampa
IN SEASON
20 min emom
odd: 1 deadlift 90%
even: 20/16 cal skierg
CLASS PLUS
Bent over row kb + reverse fly db
6 x 8/8 + 8 Buffer 1
WORKOUT OF THE DAY
COMPETITOR
assault bike (max cal)
40” on, 20” off x 6 set
rest 3’
30” on 30” off x 5 set
rest 3’
20” on 40” off x 4 set
CLASS
STRENGTH STAMINA
7 min emom
3 deadlift tng 80%
SKILL
7 min emom
3-5 toes to bar progression
CONDITIONING
for time:
3 round
15 toes to bar
15 db push jerk 25/15kg
15 deadlift 80/55kg
1 min rest
time cap: 13 min
ENDURANCE
30 min amrap
30 russian twist
20 alt. kb clean and jerk
15 cal row
1 min rest
EXTRA
BODY ARMOR
4 superset
6-8 Z press 2 kettlebell
max time L-sit hold su kettlebell
MOBILITY