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Venerdì 31 Marzo 2023
PROGRAM
PRE SEASON
Deadlift
1 x 5 65%
1 x 5 70%
1 x 3 75%
1 x 3 80%
1 x 6 80%
1 x 4 80%
1 x Max reps tecnico 90% (esaurimento tecnico)
Floating deadlift
2 x 4 75%
12 min emom
a. 15/12 cal ski erg
b. max unbroken bar muscle up
c. rest
CLASS PLUS
handstand push up
8 min emom
3-5 wall facing/strict/kipping/
WORKOUT OF THE DAY
COMPETITOR
Run:
3 x 200 m rest 1’
2 x 400 m rest 1’30”
1 x 800 m rest 2’
2 x 400 m rest 1,30”
3 x 200 m rest 1’
CLASS
STRENGTH STAMINA
7 min emom
2 muscle snatch (buffer 1)
2-3 strict toes to bar / strict knee to chest
CONDITIONING
Team wod x2, I go you go
For time
60 toes to bar
60 push up
60 pistol squat [box step up 70/60 cm]
60 hang power snatch 40/30
Time cap 15 min
Team wod x3
Due lavorano sempre in syncro mentre il terzo lavora in "I go you go" con la coppia in syncro.
ENDURANCE
30 min amrap (medium pace)
50 sit up
40 box step up
30 double dumbbell devil press 2x15/2x10
500m row
EXTRA
MOBILITY
BODY ARMOR
3 superset, usare differenti db e dischi
6 front raise
6 lateral raise
6 rear fly
6 reverse snow angel
1 min rest