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Lunedì 19 Dicembre 2022
PROGRAM
OFF SEASON
Snatch
2 hip muscle snatch 2 hip sq snatch 2 sn deadlift
2 x 3 eb
2 x 40%
2 power snatch 1 squat snatch
1 x 50%
1 x 60%
1 x 70
Squat snatch
1 x 2 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
Find 1RM of the day
1 push press 2 power jerk
1 x 60%
1 x 70%
1 x 75%
Find heavy (technical) load
Snatch deadlift
4 x 4 105%
PRE SEASON
Snatch
2 hip muscle snatch 2 hip sq snatch 2 sn deadlift
2 x 3 eb
2 x 40%
2 power snatch 1 squat snatch
1 x 50%
1 x 60%
1 x 70
Squat snatch
1 x 2 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
Find 1RM of the day
IN SEASON
every 3 min for 7
1 bb complex 75-80%
2 hang power clean
2 front squat
2 jerk
5 high wall ball (più alte possibile)
CLASS PLUS
Push press
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
2’ on, 1’ off x 6
60 double unders
6 devil press 2x22,5/2x15kg
max toes to bar
CLASS
STRENGTH STAMINA
7 min emom
5 front squat (from the ground), carico costante
CONDITIONING
2’ on, 1’ off x 4
6 alternated one arm devil press 25/15kg
12 toes to bar
max double under
Score: double under
ENDURANCE
5 round for time
50 double under
40 russian twist
30 american swing 24/16 (or lighter)
20 cal row
EXTRA
GYMNASTIC
8 min amrap
5 chin up
5 strict handstand push up
BODY ARMOR
8 min amrap (for quality)
5 dumbbell curl 2x20/2x15kg
5 lateral rise 2x15/2x10kg
MOBILITY
23-22-22-23-22-20 : tot 132 rep