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Martedì 13 Agosto 2024
PROGRAM
OFF SEASON
BODY ARMOR
Press
5 x 8-6, buffer 0
12’ emom
odd: max push press 75%
even: max deadlift 75%
CLASS PLUS
In 9 min
6 x 3 strict weighted pull up, as heavy as possible
WORKOUT OF THE DAY
COMPETITOR
STAMINA (score A)
For time
30-20-10 ripetizioni di:
dumbbell shoulder to overhead
dumbbell hang clean
Rx: 2x22,5/2x15
CONDITIONING (score B)
6’ amrap
9 devil press 2x22,5/2x15
45 double under
BODY ARMOR
5 x max ub ghd hip extension
1’30” rest
CLASS
STRENGTH
In 9 min
6 x 3 strict deficit handstand push up, as heavy as possible
SKILL
9 min emom
handstand push up progression
CONDITIONING
3 round (13 min)
1 min on, 30 sec off
a. max cal row
b. max handstand push up [wall walk]
c. max step med ball walking lunge*
*è obbligatorio pareggiare i piedi ad ogni passo, 1 step = 1 punto
ENDURANCE
6 round
1 min on, 30 sec off
a. max cal row
b. max wall walk
c. max step walking lunge (corpo libero)
A 7.01 B 3 round @22.5 kg