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Mercoledì 14 Dicembre 2022
PROGRAM
OFF SEASON
Clean grip sots press / press from half squat
4 x 5 buffer 2
Emom 12
A - 4/4 kneeling kb bottom up press buffer 2
B - 6/6 one hand kb push press buffer 1
C - 6-8 Dumbbell high pull
Pistol squat from box stop 2" bottom
4 x 5 buffer 2
PRE SEASON
Clean & Jerk
2 tall clean 2 jerk from split (squat jerk) 2 front sq stop 2" bottom
3 x eb
1 power clean 1 front squat 2 jerk
1 x 50%
1 x 60%
1 x 65%
2 squat clean 2 jerk
1 x 65%
1 x 75%
1 squat clean 1 jerk
2 x 80%
1 x 85%
1 x 90%
1 x 95%
IN SEASON
7 set
5 heavy overhead squat
50 double under
2 min rest
CLASS PLUS
Front squat + 3 box jump max height 1 x 5 60% 1 x 5 70% 1 x 3 75% 1 x 3 80% 4 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
Assault bike per max cal:
40” on 40” off x 4
rest 1’30”
30” on 30” off x 4
rest 1’30”
20” on 20” off x 4
CLASS
STRENGTH
In 12 min
6 superset
5 deficit strict hspu / kipping hspu / eccentric hspu
10 reverse snow angel 2x2,5/2x1,5
CONDITIONING
10-9-8-7-6-5-4-3-2-1 reps for time of
deadlift 90/60
barbell push up
Time cap: 10 min
ENDURANCE
39 min emom
A. cal row
B. cal skierg
C. cal air bike
D. rest
EXTRA
BODY ARMOR
lateral rise
4 x 6+6+6 (usare tre coppie di dumbbell partire dalla più pesante e finire con la più leggera)
MOBILITY