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Mercoledì 5 Luglio 2023
PROGRAM
PRE SEASON
STRENGTH
Front squat con fermo in buca
4 x 1 RPE 7 uscita veloce
Front squat
3 x 4 80% fluide + 3 broad jump
Press
1 x 8 50%
1 x 6 60%
1 x 4 70%
Arrivare a 4 rep RPE 8
- 15% Press 3110 tempo
3 x 3
CLASS PLUS
For time
100 ghd sit up
WORKOUT OF THE DAY
COMPETITOR
Amrap 16’:
75 double under
20 reverse lunge 2x25/2x15kg
15 burpees target (20 cm)
15 ghd sit up
CLASS
STRENGTH
9 min emom
Elite
5-8 deficit ring push up (piedi du pila di dischi o box)
Rx
5-8 hollow push up/push up
Scaled
2-4 eccentric push up, 5” a scendere
CONDITIONING
14 min emom
odd: 45m farmer’s carry* 32+25/24+15
even: max walking push up
*Asimmetrico, kettlebell in posizione classica e dumbbell in front rack. Appoggiare a terra e cambiare braccio dopo 15m
ENDURANCE
every 3 min for 10 times
200m medbal run
10 kettlebell burpee
EXTRA
MOBILITY
BODY ARMOR
4 superset
6dx/6sx bulgarian deadlift
8-10 lateral raise (braccio a 90 gradi)
3r+80