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Lunedì 6 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Push press
1 x 4 60%
1 x 3 70%
1 x 3 80%
Find 3RM tecnico
Meno 15% ultimo carico 3 x 3 esplosivo
WEIGHTLIFTING & GYMNASTIC
every 3' x 5
2 heavy power clean tng
max ub strict handstand push up
CLASS PLUS
10 min amrap
10” dragon flag hold
7 v-up
14 sit up
30" rest
WORKOUT OF THE DAY
COMPETITOR
for time:
30 front squat
50 crossover (singoli)
10 bar muscle up
30 hang power clean
50 crossover
10 bar muscle up
30 push press
50 crossover
10 bar muscle up
Barbell: 50/35kg
CLASS
CONDITIONING
0:00-18:00
for time
30 front squat 50/35
50 double under*
5 bar muscle up**
30 hang power clean
50 double under*
5 bar muscle up**
30 push press
50 double under*
5 bar muscle up**
*[25 double under / 150 single under]
** [15 chest to bar pull up / 25 pull up]
STRENGTH
18:00-24:00
Find 3rm thruster (da terra)
[amrap heavy thruster]
ENDURANCE
34 min amrap
500m row
30 kettlebell goblet squat 20/16
50 double under / 25 double / 100 single
30 russian twist
500m row
30 kettlebell american swing 20/16
50 double under / 25 / 100
30 russian twist
500m row
30 kettlebell hang power clean
50 double under / 25 / 100
30 russian twist
EXTRA
MOBILITY
AEROBIC CAPACITY
4 km row easy pace
7'56