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Lunedì 11 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Floating deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
3 x 3 75%
Deadlift stop 1” below 1” above knee
3 x 3 75%
WEIGHTLIFTING & GYMNASTIC
Not for time
4 round
4 hang power clean 90/60kg
16 strict ring dip
CLASS PLUS
every 1'30" x 6
3-4 weighted chin up
WORKOUT OF THE DAY
COMPETITOR
amrap 20’
1+1 wall walk
2+2 power clean 60-40kg
3+3 wall ball
4+4 cal row
CLASS
STRENGTH
In 12 min
5-4-5-4-3-4-3-4 ripetizioni di push press (da rack)
(aumentare il carico ogni due set)
SKILL
12 min emom
odd: 1 power clean + 5 front squat
even: 1 power clean + 3 push press
CONDITIONING
every 2 min x 6
5 thruster 60/40
50 double under
score: peggior round
ENDURANCE
every 3 min x 10
9 dumbbell thruster 2x15/2x10
15 sit up
21 double under
15 sit up
9 dumbbell thruster 2x15/2x10
EXTRA
MOBILITY
CORE
8 round
8 reverse V-up (piedi in appoggio sul rower)
20 med ball russian twist
5+10