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Mercoledì 17 Maggio 2023
PROGRAM
PRE SEASON
3 x 5 muscle clean
carico a salire
5 x 3 power clean tng 80%
2 snatch balance 2 ohs
1 x 50% snatch
1 x 60%
1 x 70%
1 x 85%
2 x 80%
CLASS PLUS
Emom 10’
75%
Min 1 - 1 press
Min 2 - 2 press
Min 3 - 3 press
Min 4 - 4 press
Min 5 - 5 press
78-80%
Min 6 - 1 press
Min 7 - 2 press
Min 8 - 3 press
Min 9 - 4 press
Min 10 - 5 press
WORKOUT OF THE DAY
COMPETITOR
Every 4’ x 6:
60 double under
3 rope climb
6-5-4-3-2-1 squat snatch
M: 50-60-70-80-90-100kg,
W: 35-40-50-55-60-70kg
CLASS
STRENGTH (Score A)
18 min emom
a. max unbroken back squat (minimo 3 rep)
b. 15/12 cal row
c. rest
Elite: 100/70
Rx: 80/55
Scaled: 60/40
Rookie: 40/30
CONDITIONING (Score B)
5 min amrap
burpee box jump over
ENDURANCE
30 min amrap
300m row
3+3 burpee
3+3 goblet squat 24/16
EXTRA
MOBILITY
MONO SKILL PROGRAM
3 round, 1'30" on 30" off
burpee box jump over