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Martedì 28 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Back squat
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x 7 70%
WEIGHTLIFTING
2 muscle snatch from hip 2 push press snatch grip 2 snatch drop
1 x empty bar
1 x 30% snatch
2 x 40%
1 snatch drop 2 snatch balance 3 ohs
2 x 60%
2 snatch balance 2 ohs
1 x 70%
1 x 80%
1 x 90%
2 x 95%
CLASS PLUS
Back squat
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 5 75%
1 x 3 85%
1 x 1 90%
1 x 7 70%
WORKOUT OF THE DAY
COMPETITOR
for time:
400 m run
4 rope climb
9 overhead squat
400 m run
3 rope climb
7 overhead squat
400 m run
2 rope climb
5 overhead squat
400 m run
1 rope climb
3 overhead squat
Elite:
70/50 - 80/55 - 90/60 - 100/70
Rx:
60/40 - 70/45 - 75/50 - 80/55
Scaled:
55/37,5 - 60/40 - 65/45 - 70/50
CLASS
PRIMER
ramping...
2 x 1 power clean + 1 hang squat clean + 1 front squat + 3 jerk
3 x 1 power clean + 1 squat clean + 1 front squat + 2 jerk
CONDITIONING (score A)
0:00 - 10:00
amrap
14 pull up
5 barbell complex 70/50*
REST
10:00 - 13:00
STRENGTH [SKILL] (score B)
13:00 - 20:00
find 1rm barbell complex
[amrap heavy complex, for quality]
barbell complex:
1 clean
1 front squat
1 jerk
EXTRA
MOBILITY
AEROBIC POWER
6 min amrap
1 wall walk
7 burpee
10 double under (heavy rope)
15’20 Rx (800 m bike invece che run)