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Lunedì 1 Agosto 2022
PROGRAMS
PRE SEASON
1 push press 3 power jerk
4 x buffer 1 (70-80% jerk)
2 Snatch balance 1 ohs
1 x 55% snatch
1 x 65%
1 x 75%
1snatch balance 1 ohs 1 x 85% 1 x 95% 2 x 100%
1 snatch balance 3 x buffer 0
Back squat
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 5 78%
1 x 3 83%
1 x 1 88%
Back squat stop 2” bottom 2 x 3 80%
IN SEASON
Back squat
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 5 78%
1 x 3 83%
1 x 1 88%
Back squat stop 2” bottom
2 x 3 80%
8 min amrap
max ub push press 70/50
15 pull up
8 round afap
5 overhead squat 60/40
6 sandbag stone shouldering
CLASS PLUS
6 round
max ub strict pull up + max ub kipping pull up
1 min rest
WORKOUT OF THE DAY
COMPETITOR
800m run
9-15-21-15-9
Cal ski erg
Cal bike
Cal row
800m run
CLASS
CONDITIONING
team wod
40 snatch IgoYgo 40/30
400m partner run*
1 rope climb for each team mate
30 snatch IgoYgo 50/35
400m partner run*
1 rope climb for each team mate
20 snatch IgoYgo 60/40
400m partner run*
1 rope climb for each team mate
*partner run:
2 men team - un atleta corre con mb, un atleta con db 15/10
3 men team - un atleta corre con mb, uno con db e uno corsa libera
24 min time cap
ENDURANCE
34 min amrap
16 alternated db snatch 15/10
400m row
10 mb sit up
30"rest
EXTRA
BODY ARMOR
15 min emom
A. 5 eccentric pull up + 12-15 dumbbell curl
B. 5 eccentric handstand push up + 12-15 lateral rise
C. rest
Provare a tenere pull up e handstand push up in strict, in caso di difficoltà nella fase concentrica utilizzare il kipping
MOBILITY
21'30"