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Martedì 7 Maggio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
1 muscle clean 2 power clean into squat 3 jerk from split (3 squat jerk)
3 x empty bar
1 squat clean 2 tall jerk
3 x 30-40%
1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 70%
2 x 80%
1 squat clean 1 jerk
1 x 85%
3 x 90%
Power clean stop 1” catch
1 x 3 60%
4 x 3 70%
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
Deadlift
1 x 5 60%
1 x 3 70%
6 x 3 80%
rest 90”
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Clean & jerk
1 muscle clean 2 power clean into squat 3 jerk from split (3 squat jerk)
3 x empty bar
1 squat clean 2 tall jerk
3 x 30-40%
1 squat clean 2 jerk
1 x 50%
1 x 60%
1 x 70%
2 x 80%
1 squat clean 1 jerk
1 x 85%
3 x 90%
Power clean stop 1” catch
1 x 3 60%
4 x 3 70%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
For time:
21-15-9 ripetizioni di
hang power snatch 50/35
toes to bar
BODY ARMOR
4 superset
10-12 floating kb romanian deadlift, lavorare controllando il più possibile la fase eccentrica
CLASS
STRENGTH
10 min emom
odd: 3 weighted pull up
even: 6 weighted pistol squat
SKILL
10 min emom
odd: 8 pistol squat progression
even: 3 pull up progression
CONDITIONING
every 2' x 5
14 alternated pistol squat
then amrap...
ring muscle up: 9pt
bar muscle up: 7pt
chest to bar: 3pt
pull up: 1pt
scaled pull up: 1pt sc
scaled muscle up: 7pt sc
5’58