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Martedì 22 Agosto 2023
PROGRAM
PRE SEASON
STRENGTH
Front squat
1 x 5 60%
1 x 5 70%
1 x 5 75%
3 x 5 80%
10' emom
odd: 8 bench press, buffer 2
even: max candlestick
CLASS PLUS
Back squat
1 x 5 55%
1 x 5 65%
6 x 3 80%
max 90” rest
WORKOUT OF THE DAY
COMPETITOR
For time:
800 m row
3 pegboard
3 rope climb
600 m row
2 pegboard
2 rope climb
400 m row
1 pegboard
1 rope climb
CLASS
WEIGHTLIFTING & GYMNASTIC
12 min emom
odd: 1 power snatch + 3 snatch balance
even: max unbroken med ball push up (piedi su med ball)
CONDITIONING
21-15-9 ripetizioni di
hang power snatch 40/30 kg
toes to bar
time cap: 8 min
EXTRA
MOBILITY
AEROBIC POWER
For time:
30/24 cal air bike
30 kb swing 32/24
30/24 cal air bike
177 visualizzazioni
14'28" con Rope legless invece della pegboard