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Giovedì 21 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Front squat + 2 box jump max height after each set
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 85%
1 x 1 90%
GYMNASTIC
every 3' x 5
max ub parallel dip, sulle parallele del ghd (schiena rivolta verso il ghd)
max ub ghd sit up
CLASS PLUS
10' emom
max ghd sit up
MILANO THROWDOWN PREP.
Lavorare in team se possibile
Team / Individual
For time:
50/25 front squat 100/70 I go you go
5 min rest
75/75 synchro toes to bar
5 min rest
100/50 ring dip I go you go
STEEL MAN PREP.
STRENGTH
Front squat + 2 box jump max height after each set
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 85%
1 x 1 90%
GYMNASTIC
For time:
75 toes to bar
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
20' amrap
15 unbroken* kettlebell swing 32/24
21 unbroken* wall ball
200m run
*Penalty: +5 rep del medesimo movimento
CLASS
STRENGTH
In 10'
5 x 1 squat clean + 4 front squat, 75% front squat
SKILL
In 10'
5 x 5 squat clean 3 stop (knee, catch, bottom)
CONDITIONING
every 2 min x 6
max unbroken barbell complex:
1 power clean
1 thruster
1 hang squat clean
Score: carico scelto moltiplicato per il numero di ripetizioni di complex completate, è consentito cambiare carico ad ogni round.
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Back squat
1 x 10 40%
1 x 8 50%
1 x 8 60%
1 x 6 70%
1 x 6 75%
Find 8RM
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 65%
1 x 6 70%
4 x 4 con il 6RM week 2
5 superset
5 weighted parallel dip
7-9 double kettlebell push press
CORE
10' emom
max ghd sit up