.png){kind=small}
Mercoledì 6 Settembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING TECHNIQUE
Snatch
2 muscle snatch 2 power snatch 2 sots press
4 x empty bar
1 snatch pull no feet 2 power snatch 1 ohs
3 x 60%
1 snatch pull no feet 2 squat snatch 1 ohs
3 x 70%
Squat snatch max 90” rest
3 x 3 80%
Hip squat snatch
1 x 2 50%
4 x 2 ramping fino a cedimento tecnico
CLASS PLUS
15' di lavoro su
handstand walk
WORKOUT OF THE DAY
COMPETITOR
every 3’ x 6
For time:
1 rope climb
2 squat snatch 70/50kg
3 box jump 100/70cm
4 bar muscle up
Segnare lo score dei 4 migliori set
CLASS
STREGTH
In 15 min
5x5 back squat 75%
CONDITIONING
For time:
21-15-9 ripetizioni di
dumbbell box step over 25/15
ring dip [parallel dip / push up]
time cap: 8 min
ENDURANCE
21-21-15-15-9-9 ripetizioni di
cal row
burpee box step over
hand release push up
EXTRA
MOBILITY
AEROBIC CAPACITY
6 round a fondo medio
400m run
20 double cross over / 40 cross over
Snatch @60
Round 1-1’50
Round 2-1’42
Round 4-2’05
Round 5-2’14