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Mercoledì 19 Ottobre 2022
PROGRAM
PRE SEASON
Push press
1 x 4 60%
1 x 3 70%
1 x 3 80%
Find 3RM tecnico
Meno 15% ultimo carico 3 x 3 esplosivo
Muscle snatch from hip (no caricamento)
Carico leggero, lavorare sulla traiettoria verticale
5 x 4 buffer 1
IN SEASON
For quality:
5 round
400m run (medium peace)
5 hang power clean 80/55
1 min rest
CLASS PLUS
For quality:
5 round
10"-20" L-sit max time
10 hollow v-up
10"-20" freestanding handstand
WORKOUT OF THE DAY
COMPETITOR
For time:
50 double kb deadlift
100 double under
50 double kb clean
100 double under
50 double kb shoulder to overhead
100 double under
Kettlebell: 2x24/2x16kg
CLASS
CONDITIONING
Rx
For time:
30 deadlit 90/60
90 double under
30 power celan 70/50
90 double under
30 jerk 50/35
90 double under
Time cap: 24 min
Scaled
In 6 min
30 deadlit 90/60 + amrap double under
In 10 min
30 power celan 70/50 + amrap double under
In 6 min
30 jerk 50/35 + amrap double under
ENDURANCE
28 min amrap
5x dumbbell complex 2x15/2x10
5 deadlift
4 hang muscle clean
3 push press
90 double under/180 single under
1 min rest
EXTRA
BODY ARMOR
8 Pendlay row + 8 curl manubri
4 x buffer 1
AEROBIC CAPACITY
5 x 1000m row
2 min rest tra i set
MOBILITY