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Mercoledì 24 Agosto 2022
PROGRAM
PRE SEASON
muscle snatch 3 x eb 3 x 40 3 x 50 find 3 RM Tecnici max 5 set
10 min work press to handstand
5 x 4-6 strict deficit handstand push up
push press kettlebell esplosivi 4 x 6 buffer 2
IN SEASON
10 min work press to handstand
5 x 1 min on 1 min off
amrap hang power snatch 50/35
Complete afap
3 round
20 handstand push up
80 double under
200m run
1 min rest
CLASS PLUS
5 superset
6-8 kettlebell press 1 min plank
1 min rest
WORKOUT OF THE DAY
COMPETITOR
For time
3 round
400m run
5 rope climb
10 burpee over the obstacle (100cm)
16 alt. kb clean & jerk 32/24
CLASS
STRENGTH
12 min
find 3 rm deadlift
SKILLS
In 12 min
7 x 3 deadlift 3" stop al ginocchio
CONDITIONING
9 min amrap
9 kettlebell swing 32/24
15 wall ball
21 sit up
ENDURANCE
30 min amrap
15 kettlebell swing 24/16
15 wall ball
15 cal ski erg
30 mountain climber
EXTRA
BODY ARMOR
4 superset
10 ghd hip extension (barbell) 10-12 reverse fly
8-10 cuban rotation dumbbell
MOBILITY