.png){kind=small}
Giovedì 11 Agosto 2022
PROGRAM
PRE SEASON
2 power clean 2 push press 2 jerk 3 x empty bb
1 power clean 2 jerk 1 x 50% 1 x 60% 2 x 65%
2 squat clean 1 jerk 1 x 70% 1 x 80%
1 squat clean 1 jerk 2 x 85% 2 x 90%
Front squat 1+½ (squat in buca, risalgo al parallelo con stop 1", scendo in buca e chiudo lo squat)
1 x 3 40% 1 x 3 50% 1 x 3 60% 2 x 2 buffer 1
Front squat 3 x 3 85%
IN SEASON
7 round
20 ski erg
1 clean and jerk 80/50
1 clean and jerk 90/60
1 clean and jerk 100/70
2 min rest
preparare 3 bilancieri diversi e completare il set afap
5 round (not for time)
5 burpee over the wall (120cm)
20 dumbbell snatch 30/20
1 min rest
CLASS PLUS
8x3 santch balance
WORKOUT OF THE DAY
COMPETITOR
A) 6 min emom
1 rope climb leg less
1 snatch 70/50
amrap box jump over
B) for time
3 round
16 overhead squat 40/30
20/16 cal row
CLASS
STRENGTH
In 12 min
Find 1rm of
1 power snatch + 1 squat snatch tng
SKILL
In 12 min
8 x 2 power snatch + 4 overhead squat
CONDITIONING: Team wod
Time cap 12 min
X2, tutto I go Y go
A. 15 overhead squat 40/30
B. 15/12 cal air bike
B. 15 overhead squat 40/30
A. 15/12 cal air bike
A. 10 overhead squat 50/35
B. 15/12 cal air bike
B. 10 overhead squat 50/35
A. 15/12 cal air bike
A. 5 overhead squat 60/40
B. 15/12 cal air bike
B. 5 overhead squat 60/40
A. 15/12 cal air bike
X3, stesse rep, cal e kg ma con schema diverso
A. overhead squat mentre B. cal air bike (C. riposa)
C. overhead squat mente A. cal air bike (B. riposa)
B. overhead squat mente C. cal air bike (A. riposa)
ENDURANCE
30 min amrap
200m run
20 overhead sqaut 20/15
10 barbell push up
5 strict ttb / 5 strict kte
EXTRA
BODY ARMOR
dumbbell split squat (piede su disco) 4 x 10-12/10-12 buffer 2
MOBILITY