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Giovedì 8 Settembre 2022
PROGRAM
PRE SEASON
Deadlift 1 x 6 65%
1 x 6 70% 1 x 4 75%
1 x 4 80%
1 x 2 85%
1 x 1 90% 1 x 1 95%
Weighted dip (parallele) 3 x 6 3 x 4
IN SEASON
For time:
9 round
12 deadlift 1,5 x bw
10 bench press 1 x bw
8 power clean 1 x bw
1 min rest
CLASS PLUS
In 10 min 5x5 rebound push jerk
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
400m run
30 pull ups
30 pistol squat alternati
30 handstand push up
CLASS
STRENGTH
In 10 min
5x5 power clean tng (buffer 1)
SKILL
In 10 min
5x5 power clean stop 1" al ginocchio
CONDITIONING
14 min amrap
5 hang power clean 70/50
14 pul up
36 double under
EXTRA
BODY ARMOR
5 superset
10-8 bent over row dumbbell
12-10 reverse fly
4 superset
max med ball ghd hip extension
max med ball ghd sit up
MOBILITY
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