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Martedì 27 Settembre 2022
PROGRAM
PRE SEASON
Strict ring muscle up work
5 set
opzione 1: 1-3 strict ring muscle up, con aiuto di elastici o Gymnastic Forza
opzione 2: 3-4 ring muscle up con eccentrica lenta
opzione 3: 3 false grip ring chest to bar + 3 transizione lente agli anelli bassi
5 superset
4 military press (1 x 75%, 4 x 4 80%)
6 pendlay row buffer 2
5 superset
max ub strict pull up
max ub strict handstand push up
IN SEASON
Back squat
1 x 5 60% 1 x 5 65% 1 x 5 70%
4 x 4 80%
3 Back squat 3110 tempo 6 squat jump bodyweight 3 x 60%
(post conditioning)
light pace, con vest 10/5
800m run
12 bar muscle up
400m run
12 ring muscle up
400m run
12 bar muscle up
800m run
CLASS PLUS
Deadlift 1 x 6 70%
1 x 4 75%
4 x 4 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
13-11-9-7-5
squat snatch 60/40kg
ring dip
CLASS
CORE
5 min emom
max time hanging L-sit
GYMNASTIC STAMINA / TECHNIQUE
12 min emom
ring/bar muscle up
scegliere un numero di ripetizioni da mantenere costante nei round
GYMNASTIC STRENGTH
12 min emom
max ub strict pull up + amrap hollow push up / push up
CONDITIONING
8 min amrap
14 wall ball
21 double under
EXTRA
AEROBIC POWER
6 min emom
12 kettlebell swing 32/24 + amrap double under
MOBILITY