.png){kind=small}
Venerdì 18 Agosto 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC WEIGHTLIFTING
12-10-10-8 ripetizioni di
rebound push jerk 60-65%, cercare di mantenerli unbroken
1:30 rest
Front squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 2 85%
1 x 1 90%
Find 1 RM of the day
-20% 3 x 2 stop 1” bottom
CLASS PLUS
12-10-10-8 ripetizioni di
rebound push jerk 60-65%, cercare di mantenerli unbroken
1:30 rest
WORKOUT OF THE DAY
COMPETITOR
For time
4 round
15 m walking lunge in farmer position 2x25/2x17,5kg
15 ghd sit up
15 m walk lunge in front rack position 2x25/2x17,5kg
5 wall walk
CLASS
STRENGTH STAMINA
10 min emom, carico costante
1 cluster
2 front squat
CONDITIONING
For time:
21-15-9 ripetizioni di
cluster 50/35
ring dip [box dip/ push up]
12 min time cap
ENDURANCE
5 round
500m row
10 one arm dumbbell cluster
10 push up
10 toes to dumbbell
EXTRA
MOBILITY
BODY ARMOR
seated goodmorning
4 x 8 buffer 2
16:36