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Giovedì 12 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Front squat
Emom 6’
A - 5 front squat 70%
B - 5 box jump from full squat 70/60cm
Emom 6’
A - 3 front squat 75%
B - 10 plio box jump 70/60cm
Emom 3’
2 front squat 80%
WEIGHTLIFTING & GYMNASTIC
Emom 9’
A - 3 snatch balance 80% snatch
B - 3 push press snatch grip 80% snatch
C - max strict ring dip
Emom 9’
A - 2 snatch balance 85% snatch
B - 1 push press 3 ohs 85% snatch
C - max ring dip
CLASS PLUS
8' emom
max ghd sit up
WORKOUT OF THE DAY
COMPETITOR
For time:
20 power snatch 60/40kg
rest 1’
3 round
300 m row
60 double under
rest 1’
20 clean & jerk 60/40kg
CLASS
STREGTH
10 min emom
1 power snatch + 1 squat snatch
Carico a salire partendo dal 50% circa
SKILL
10 min emom
1 deadlift high pull
1 hang power snatch
1 power snatch
CONDITIONING
every 2 min x 6 (12 min)
3 snatch
12 lateral burpee
score: somma dei 6 carichi utilizzati
esempio:
round 1: 55
round 2: 60
round 3: 50
…
Score: 55+60+50+...
penalty: -5 punti per ogni burpee non fatto
EXTRA
MOBILITY
STRENGTH
snatch deadlift stop 1” below 1” above knee
4 x 3 105%
12’36”