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Martedì 18 Luglio 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
2 muscle snatch 2 ohs 2 tall snatch
3 x empty bb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
1 pause snatch pull 1 pause squat snatch
4 set al 90% del rm di settimana scorsa
squat snatch
2 x 3 75%
Front squat
1 x 6 75%
1 x 4 80%
1 x 2 85%
1 x 5 80%
1 x 3 85%
1 x 1 90%
CLASS PLUS
Press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 80%
1 x 4 85%
3 x 2 70 3110 tempo (distensione esplosiva)
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
12 bar muscle up
12 clean and push press 60/40kg
12 bar facing burpee
CLASS
CONDITIONING
For time:
27 deadlift
600m run
21 deadlift
400m run
15 deadlift
200m run
9 deadlift
Time cap: 15 min
Rx: 100/70
MIDLINE CONDITIONING
10 min emom
odd: max time straight arm plank, piedi in appoggio su med ball
even: max med ball sit up
EXTRA
MOBILITY
BODY ARMOR
4 superset
15lateral raise
10cuban press
1 min rest
9’51”