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Venerdì 12 Agosto 2022
PROGRAM
PRE SEASON
Deadlift
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 2 75%
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 2 75%
5 superset
1 strict ring muscle up
max ub strict ring dip
15-20 ghd sit up
IN SEASON
14 amrap
1+1 deadlift 140/110
2+2 burpee over the bar
3 set
max unbroken handstand push up
rest 1:30 min
5 superset
max ub ring muscle up + max ub strict ring dip
15-20 ghd sit up
2 min rest
CLASS PLUS
Back squat 1 x 6 60% 1 x 6 70% 1 x 3 75% 6 x 3 80% dopo ogni set 5 balzi in avanti
WORKOUT OF THE DAY
COMPETITOR
for time
400m run
21-15-9
double kettlebell hang snatch
pull up
400m run
21-15-9
double kettlebell hang clean & jerk
pull up
400m run
Elite: 2x24/2x16
Rx: 2x16/2x12
CLASS
STRENGTH
8 min emom,
3 rebound jerk, buffer 1
SKILLS (per gli scaled)
8 min emom,
3-4 handstand push up progression
CONDITIONING
for time, 16 min time cap, rispettare dove possibile le seguenti opzioni
Elite
400m run
12-9-6
hang power clean 60/40
deficit handstand push up 2x15/2x5
400m run
12-9-6
hang power clean 60/40
handstand push up 2x15/2x5
400m run
Rx
400m run
12-9-6
hang power clean 50/35
handstand push up
400m run
12-9-6
hang power clean 50/35
handstand push up
400m run
Scaled
400m run
12-9-6
hang power clean
jerk
400m run
12-9-6
hang power clean
jerk
400m run
ENDURANCE
in 24 min, every 3 min at max effort
15/12 cal bike
max ub hang clean and jerk 40/30
directly into 800m run for time
EXTRA
BODY ARMOR
5 superset
8-10 Kettlebell sumo row
6-8 slow banded pulldown
AEROBIC CAPACITY
4 x 1000m row
rest 1:1
MOBILITY