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Venerdì 20 Giugno 2025
PROGRAM
PRE SEASON
STRENGTH
Press
emom 12
Min A - 3 press 80-83% (buffer 1)
Min B - 6 push press esplosivi (stesso carico del press)
GYMNASTIC STRENGTH
Every 2' x 6
4-6 ub weighted strict pull up
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Beginner - Clean & Jerk
2 Tall Clean + 2 Front Squat + 2 Tall Jerk
3 x EB
3 Hang Power Clean + 2 Push Jerk
2 x 40%
2 Hang Clean + 1 Front Squat + 1 Jerk
3 x 50%
3 x 60%
Squat Clean + Jerk
4 x 65%
2 x 70%
Clean Pull
3 x 3 80%
Advance - Clean & Jerk
3 Tall Clean + 3 Tall Jerk
3 x EB
2 Hang Squat Clean + 2 Jerk
2 x 50%
2 x 60%
3 x 65%
Squat Clean + Split Jerk
3 x 70%
3 x 75%
2 x 80%
2 Clean Pull + 2 Floating DL
3 x 80%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
In 16 min
Buy in: 800m run
then amrap
10 shoulder to overhead 50/35
10 pull up
BODY ARMOR
every 45" x 20 (5 round, 15 min)
10-12 Single arm dumbbell bent over row sx
10-12 Single arm dumbbell bent over row dx
10-12 Single arm dumbbell push press sx
10-12 Single arm dumbbell push press dx
CLASS (c2)
STRENGTH
In 12 min
find 3RM front squat from the ground
SKILL
Every 2' x 6
3 power clean tng + 6 paused front squat (1” stop in accosciata)
CONDITIONING
For time:
15-12-9-6-3 ripetizioni di
power clean
burpee over the bar (lateral)
Time cap: 10 min
Elite: 70/50
Rx: 60/40
12r + 13