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Venerdì 8 Venerdì 2022
PROGRAMS
PRE SEASON
Deadlift stop 1” below knee 1 x 4 50% 1 x 4 50% 1 x 4 60%
Deadlift & strict handstand push up waves
dopo ogni set di deadlift eseguire un set di egual numero di ripetizioni di strict deficit handstand push up (altezza variabile in base alle rep, buffer 1) 1 x 7 60%
1 x 5 70% 1 x 3 80% 1 x 1 85%
1 x 7 60%
1 x 5 70% 1 x 3 80% 1 x 1 85%
Sots press snatch grip
3 x 4 buffer 1
3 snatch balance 1 ohs 1 x 70% 1 x 80%
2 snatch balance 1 ohs 2 x 85% 3 x 90%
IN SEASON
4 round
25 GHD sit up
15 bar muscle up
21.15.9
sand bag stone shouldering
strict pull up
directly into 50/40 cal bike
CLASS PLUS
6 x 6 bench press, buffer 2
WORKOUT OF THE DAY
COMPETITOR
For time
50 hang power snatch 50/35
directly into
5 round
20 kb reverse lunge 2x24/2x16
15 chest to bar
CLASS
STRENGTH
In 8 min
4 x 8 back squat, ramping from 60%
SKILL
In 8 min
6 set
2 power clean, 1" stop in ricezione
2 front squat, 1" stop in buca
2 push press, 1" stop al caricamento
CONDITIONING
every 2 min, 1 min on 1 min off, x 8 (16 min)
odd: amrap thruster 40/30
even: amrap sumo deadlift high pull 40/30
0:00-1:00 thruster
1:00-2:00 rest
2:00-3:00 sdhp
3:00-4;00 rest
4:00-5:00 thruster
5:00-6:00 rest
6:00-7:00 sdhp
…
SCORE: rep totali
EXTRA
AEROBIC CAPACITY
5 min light peace
Every 3 min x 8
400m row afap
5 min light peace
BODY ARMOR
5 superset
5 push press 2 kb buffer 1
5 x 1 front raise + 1 lateral raise (due dumbbell)
1 min rest
MOBILITY