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Martedì 12 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Military press
5 x 50%
5 x 60%
5 x 70%
arrivare a 5RM
-15% 3 x 3 con stop 1” in discesa ad altezza fronte
GYMNASTIC
every 2 min x 4
max ub wall facing hspu
directly into 6m handstand walk
directly into 5" stop in freestanding
5 set
max ub strict ring muscle up
CLASS PLUS
Floating deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
3 x 3 75%
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
18 american swing 32/24kg
6 ring muscle up
18 cal air bike
CLASS
STRENGTH
In 10 min
5-4-3-2-2-2 deficit handstand push up
incrementare in deficit ad ogni set
SKILL
10 min
work on rope climb
CONDITIONING
12 min emom (3 round)
30" on, 30" off
A - burpee
B - cal air bike
C - handstand push up
[scaled hspu / pike push up]
D - rope climb
[half rope climb / ring row]
1 burpee = 1pt
1 cal = 1pt
1 handstand push up = 1pt
1 rope climb = 5pt
score Rx: a+b+c+d
score Scaled: a+b+5pt+5pt (per C e D vengono assegnati 10 punti indipendentemente dal numero di rep)
EXTRA
MOBILITY
AEROBIC CAPACITY
20 min emom
odd: bike erg light pace
even: double crossover practice
13’25”