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Mercoledì 26 Aprile 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
2 power snatch + 2 push press snatch grip + 2 snatch balance
2 x 40%
2 x 50%
1 hang squat snatch + 1 squat snatch
5 x 2, partire dal 60% e salire fino a trovare un set pesante
Press Emom 5’ 3-4 reps 75% Emom 5’ 1-2 reps 85%
CLASS PLUS
Press
Emom 5’ 3-4 reps 75%
Emom 5’ 1-2 reps 85%
WORKOUT OF THE DAY
COMPETITOR
For time:
9 clean & jerk
400 m run
7 clean & jerk
400 m run
5 clean & jerk
400m run
3 clean & jerk
400 m run
Barbell: 90/60kg
CLASS
STRENGTH
5 min per raggiungere il carico prestabilito, poi
every 90" x 6
1 power snatch + 1 hang squat snatch 75-80%
SKILL
7 min emom
1 power snatch + 2 hang power snatch into squat
7 min emom
1 power snatch + 2 hang squat snatch
CONDITIONING
4 round
200m plate run 15/10
4 wall walk
Time cap 10 min
ENDURANCE
30 min amrap
400m run
20 ground to overhead 15/10
4 wall walk
EXTRA
MOBILITY
AEROBIC CAPACITY
27 min emom (medium pace)
a. cal row
b. cal ski erg
c. rest
14'28