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Venerdì 29 Novembre 2024
PROGRAM
PRE SEASON
ATHLETICS
15 min emom
max m broad jump
max 10m shuttle run
rest
WEIGHTLIFTING
every 1’30” x 6
8-8-6-6-4-4
rebound jerk
STRENGTH
Floating deadlift
6 x 6, buffer 2
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
overhead squat
6 x 6, buffer 2
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Snatch
Cuban rotation
3 x 6 buffer 1
2 muscle snatch 2 ohs 2 tall snatch
3 x empty bb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
squat snatch
2 x 3 70%
3 x 3 75%
snatch deadlift 2 stop (below and above knee)
4 x 4 95% snatch
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
8 min emom
odd: max bar muscle up
even: max kettlebell hang snatch 2x24/2x16
GYMNASTIC
8 min emom
3 deficit strict handstand push up
CLASS (c2)
STRENGTH
In 10 min
5-4-3-2-1-1-1 ripetizioni di
deficit kipping handstand push up
SKILL
10 min emom
handstand push up progression
CONDITIONING
every 3 min x 5
15 handstand push up [10 hspu/15 double dumbbell push press]
15 plate russian sit up 15/10
amrap plate box step up
Score: round peggiore
72
Tenuto sempre tutto unbroken con margine
8 bar 10 hang