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Mercoledì 7 Giugno 2023
PROGRAM
PRE SEASON
3 snatch drop 3 ohs
2 x empty bar
3 snatch balance 1 ohs
1 x 60% snatch
1 x 70%
1 x 80%
2 snatch balance 1 ohs
1 x 85%
1 x 90%
1 snatch balance 1 ohs
3 sets - Find max load
CLASS PLUS
Press 1”stop a ½ della eccentrica
1 x 5 50%
1 x 3 60%
3 x 3 65-70%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 shuttle run (1 sr=8+8m)
6 bar facing burpee
9 snatch 60/40kg
3 shuttle run
6 bar facing burpee
7 snatch 70/50kg
3 shuttle run
6 bar facing burpee
5 snatch 80/55kg
3 shuttle run
6 bar facing burpee
3 snatch 90/60kg
3 shuttle run
6 bar facing burpee
1 snatch 100/70kg
CLASS
CONDITIONING
3 round (24 min)
1:30 on :30 off
a, amrap cal air bike
b. 3 rope climb
c. amrap cal row
d. 5 wall climb
Score: cal totali
ENDURANCE
5 round (35 min)
1:00 on :30 off
a, 200m run
b. amrap dumbbell plank row 2x15/2x10
d. amrap walking push up
EXTRA
MOBILITY
STRENGTH
8’ emom
Min A - 4 deadlift 70%
Min B - 8-10 russian swing ½ bodyweight (2 kettlebell)
8’ emom
Min A - 2 deadlift 80%
Min B - 6 heavy devil press (2 dumbbell)
MONO SKILL PROGRAM
3 round, 1'30" on 30" off
crossover
Come sopra !