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Mercoledì 15 Giugno 2022
PROGRAM
PRE SEASON
snatch deadlift
4 x 4 90% snatch
Military press
1 x 8 50%
1 x 6 60%
1 x 4 70%
Trovare 4RM del giorno
Con 10% in meno dell 4RM eseguire con massima esplosività
3 x 2
Hang muscle snatch
4 x 2 buffer 1
IN SEASON
1 min on, 1 min off x 5
push press 50%
full rest
1 min on, 1 min off x 5
hang muscle snatch 40%
CLASS PLUS
not for time
10 clean and jerk (any style) @50%
8 clean and jerk (any style) @60%
6 clean and jerk (any style) @70%
4 clean and jerk (any style) @80%
WORKOUT OF THE DAY
COMPETITOR
GYMNASTIC CONDITIONING
3 round
10 target burpee
directly into
5 burpee strict chest to bar
directly into
max ub chest to bar
directly into
max ub pull up
3 min rest
CONDITIONING
5 round (score A)
1 min on 2 min off (15min)
amrap
handstand walk (m)
3 round (score B)
2 min on 3 min off (15min)
air bike for max distance
CLASS
STRENGTH STAMINA (solo per chi fa i pistol squat nel conditioning)
10 min emom, at heavy weight
odd: 5 kb power clean + max UB thruster DX
even: 5 kb power clean + max UB thruster SX
SKILL
10 min emom
propedeutica su pistol squat
CONDITIONING
for time
40 ktb hang snatch 24/16
40 pistol squat
40 toes to bar
time cap 10 min
Scaling option:
Pistol squat = box step up 24/16
toes to bar: per la natura del workout si consiglia di scalare il meno possibile ad andare in amrap fino allo scadere del workout
ENDURANCE
15 min amrap
25 db snatch
25 mountain climber
250m row
3 min rest
15 min amrap
25 air squat
25 plank shoulder tap
250m row
EXTRA
BODY ARMOR
5 set
30" alternated db press from squat position (db leggeri)
30" reverse snow angel (con dischi leggeri, movimenti lenti)
30" rest
MOBILITY
Push press
20-20-19-18-18 #55kg
Hang muscle snatch
15-15-15-15-15 #40kg
Gym conditioning
15+ 15 ctb +pull ups
B) 40+40+40