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Venerdì 4 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Focus: Velocità incastro
Clean & Jerk
2 Muscle Clean + 2 Front Squat + 2 Split Jerk
3 x EB
2 Squat Clean + 1 Front Squat + 1 Jerk
3 x 65%,
3 x 70%
4 x 75%
3 Clean Pull + 1 Floating DL
4 x 85%
STRENGTH
Back squat 3110 tempo
1 x 5 60%
4 x 5 70%
back squat jump
3 x 6 30-40% esplosivi
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Back squat 3110 tempo
1 x 5 60%
4 x 5 70%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Focus: Velocità incastro
Beginner - Clean & Jerk
2 Hang Muscle Clean + 2 Front Squat + Tall Jerk
3 x EB
2 Hang Power Clean + 2 Front Squat
2 x 45%
2 Hang Squat Clean + 2 Front Squat
3 x 55%
2 Power Clean + 1 Jerk
4 x 65%
Clean Pull
3 x 3 @ 70%
Advance - Clean & Jerk
2 Muscle Clean + 2 Front Squat + 2 Split Jerk
3 x EB
2 Squat Clean + 1 Front Squat + 1 Jerk
3 x 65%,
3 x 70%
4 x 75%
3 Clean Pull + 1 Floating DL
4 x 85%
WORKOUT OF THE DAY
COMPETITOR (2)
CONDITIONING
For time:
4 round
400m run
21m* handstand walk
*7 x 3m unbroken
BODY ARMOR
10 min emom
odd: 6-8 Single arm dumbbell push press sx
even: 6-8 Single arm dumbbell push press dx
CLASS (c1)
STRENGTH
In 12 min
Find 1RM
1 power clean + 2 jerk
SKILL
12 min emom
1 power clean + 2 push jerk
CONDITIONING
For time:
21-15-9 ripetizioni di
jerk 50/35
box jump 70/60cm
Time cap: 9 min
21’