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Giovedì 22 Dicembre 2022
PROGRAM
OFF SEASON
Clean & Jerk 2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom 3 x eb
1 power clean 1 front squat 2 jerk 1 x 50% 1 x 60% 1 x 65%
2 squat clean 2 jerk 1 x 65% 1 x 75%
1 squat clean 1 jerk 2 x 80% 1 x 85% 1 x 90%
Find 1 RM of the day
Front squat stop 1" half pos (lowering) + 4 depth jump after each set 1 x 5 60% 1 x 3 70% 1 x 3 80% 2 x 1 85%
PRE SEASON
Clean & Jerk
2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom
3 x eb
1 power clean 1 front squat 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
2 x 80%
1 x 85%
1 x 90%
Find 1 RM of the day
Front squat stop 1" half pos (lowering) + 4 depth jump after each set
1 x 5 60%
1 x 3 70%
1 x 3 80%
2 x 1 85%
IN SEASON
every 4 min x 5
15 unbroken pull up
35 unbroken double under
10 kipping weighted pull up (vest)
35 single unders (tieni su la vest)
time cap 2:30 min
CLASS PLUS
10 min amrap
20" ghd belly up hold
15 ghd sit up
10 hollow body rock
WORKOUT OF THE DAY
COMPETITOR
Run + air bike:
3x 400m run + 30 cal,
rest 2’
2x 600m run + 45 cal,
rest 3’
1x 800m run + 60 cal
CLASS
STRENGTH (Elite & Rx)
In 12 min
6 x 2 back squat 90%
SKILL
12 min emom
odd: work on pistol squat
even: work on kipping ring dip / dip
CONDITIONING
For time
3 round
time cap: 6 min
Elite
12 weighted pistol squat (kb 12/8 kg)
12 strict ring dip
12 kb swing 32/24 kg
Rx
12 pistol squat
12 ring dip
12 kb swing 32/24 kg
Scaled
12 kb box step up
12 box dip
12 kb swing
EXTRA
CORE
10 min amrap
20" ghd belly up hold
15 ghd sit up
10 hollow body rock
MOBILITY
Wod 49:52🥲