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Lunedì 3 Aprile 2023
PROGRAM
PRE SEASON
GYMNASTIC TEST
max ub bar muscle up
SQUAT & DEADLIFT STRENGTH PROGRAM
Back squat
1 x 7 60% 1 x 5 70% FIND 5RM tecnici
Back squat stop 1” bottom 2 x 3 80% 5RM
Deadlift
1 x 5 60% 1 x 5 70%
Find 3 reps RPE9 (tecnici) 2 x 3 -15% Find 3 reps RPE9 (tecnici)
CLASS PLUS
Back squat
Find 5rm
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
35 wall ball
35 chest to bar
35 cal bike
35 box jump
rest 1’30”
CLASS
STRENGTH
In 15 min
4 x 3 squat clean and jerk 65-70%
4 x 2 squat clean and jerk 75-80%
SKILL
In 15 min
5 x
1 power clean
1 front squat
1 squat clean
1 push jerk
5 x 3 squat clean 3 jerk
CONDITIONING
7 min amrap
1+1 clean 70/50
5 burpee over the bar
ENDURANCE
28 min amrap, (medium pace)
500m row
18 alternated one arm dumbbell clean and jerk 25/15
13 burpee over the row
EXTRA
MOBILITY
BODY ARMOR