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Giovedì 15 Settembre 2022
PROGRAM
PRE SEASON
3 jerk from split 3 jerk 3 tall clean
3 x empty bb
1 clean deadlift 1 power clean 2 jerk
2 x 50%
1 hang squat clean 1 low hang squat clean 1 squat clean 1 jerk
1 x 60%
1 x 70%
1 x 75%
1 x 80%
1 squat clean 3 jerk
3 x 83%
clean deadlift 2 stop (1” below 1” above knee)
4 x 5 90% clean
Front squat (leggero) uscita esplosiva dalla buca
1 x 5 60%
1 x 5 65%
4 x 3 70%
Strict toes to bar
5 x max ub
IN SEASON
15 min amrap (medium pace)
5+5 cal skierg
2+2 double kb box step over (heavy weight)
1+1 jerk 65-70% (from the ground)
(after conditioning)
5 round (max effort)
15/12 cal row
15/12 toes to bar
rest 1:1
CLASS PLUS
4 x 4 overhead squat 65-70%
WORKOUT OF THE DAY
COMPETITOR
every 3 min x 5:
10 chest to bar
5/5 kettlebell hang snatch 32/24kg
5/5 kettlebell overhead lunge
5 box jump over 70/60cm
Score: segnare il tempo di ogni round
CLASS
BODY ARMOR
8 min amrap
8 plank dumbbell row dx + 8 plank dumbbell row sx
SKILLS
8 min di lavoro tecnico sulle rope climb
CONDITIONING: Team wod
In 16 min
x2
Un round a testa. Il compagno può partire solo una volta conclusa la rope climb.
8 round
12/9 cal bike
1 rope climb
x3
Un round a testa, partenza sfalsata, Il compagno può partire una volta concluse le cal alla bike.
12 round
12/9 cal bike
1 rope climb
Scaled
8/12 round
15/12 cal row
12 heavy ring row
directly into...
amrap, I go you go (minimo 3 rep a persona)
devil press 2x15/2x10
EXTRA
BODY ARMOR
MOBILITY