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Mercoledì 21 Settembre 2022
PROGRAM
PRE SEASON
Front squat + squat jump (16-24kg) 1 x 5 60% + 3 goblet squat jump 1 x 3 70% + 5 goblet squat jump 1 x 3 80% + 5 goblet squat jump
3 x 3 85% + 5 goblet squat jump
Push press
1 x 5 60%
1 x 5 70%
Find 5RM
4 superset
5-10" front lever progression
5-10" back lever progression
4 superset
max ub strict chest to bar
max ub wall facing handstand push up
IN SEASON
every 2 min x 5
max ub push press 75%
14 min amrap (medium pace)
12 med ball ghd sit up
54 double under
6 dumbbell hang clean and jerk 30/20
(Post conditioning)
1 min on 1 min off x 3 round
max effort wall ball
CLASS PLUS
5 x 8-10 bench press, buffer 2
WORKOUT OF THE DAY
COMPETITOR
For time:
21-15-9 ripetizioni di
thruster 43/30kg
bar facing burpee
CLASS
STRENGTH
In 16 min
find 1rm squat snatch
SKILL
In 16 min
3x, 1 deadlift + 1 hang high pull + 1 hang power snatch + 1 power snatch + 1 snatch balance
3x, 1 high pull + 1 power snatch + 2 squat snatch
3x, 3 squat snatch
CONDITIONING
6 min amrap
max unbroken hang power snatch 40/30kg
20 double under (scaled: 50 single under)
ENDURANCE
10 round
12/9 cal bike
21 double under / 42 single under
18 dumbbell snatch
15 sit up
EXTRA
BODY ARMOR
4 superset
french press, 6 eccentriche + 6 esplosive
reverse fly, seduti, piegati in avanti, 6 eccentriche + 6 esplosive
MOBILITY
5’06”