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Lunedì 5 Settembre 2022
PROGRAM
PRE SEASON
Sots press
3 x 4 empty barbell
Snatch balance
3 x 60% snatch
3 x 70%
3 x 80%
2 x 90%
2 x 100%
Back squat
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 3 75%
1 x 3 80%
1 x 2 85%
2 MAV
Trovare il massimale tecnico su 2 reps
6 superset
5-10" front lever progression
rest 1 min
5-10" back lever progression
rest 1 min
IN SEASON
afap
7 round
1 legless rope climb
5 hang power snatch 70/45 (provare a mantenerli unbroken)
1:30 min rest
For load
7 round
200m run (medium peace)
directly into
1 squat snatch + 2 overhead squat*
1:30 min rest
*Partire dal 65-70% del massimale di snatch e incrementare il carico ad ogni set per trovare il massimale. In caso di errore si dovrà comunque ripetere il round per intero fino allo scadere dei 7 tentativi
CLASS PLUS
Back squat
1 x 8 60% 1 x 6 65% 1 x 4 70% 1 x 3 75% 1 x 3 80% 1 x 2 85% find 2 RM
WORKOUT OF THE DAY
COMPETITOR
For time:
2 round
1000 m row
200 double under
50 wall ball
CLASS
STRENGTH
8 min emom
6-8 kettlebell push press
odd: sx
even: dx
SKILLS (Scaled 2)
8 min emom
3-5 handstand push up progression
CONDITIONING
Rx
16 min amrap
10 russian swing 32/24
8 box jump 70/60
6 strict handstand push
Scaled 1
16 min amrap
10 russian swing 24/16
8 burpee box jump 70/60
6 handstand push
Scaled 2
16 min amrap
10 russian swing
8 burpee box jump
6/6 kb push press
ENDURANCE
30 min amrap
15 burpee
12 dumbbell deadlift 2x20/2x15
10 box jump
3 wall walk
EXTRA
BODY ARMOR
10 superset (1 round a destra, 1 round a sinistra)
6 box pistol squat (massima accosciata)
4 single leg jump (massima altezza)
20 single leg pike pulse
MOBILITY
16’55”