.png){kind=small}
Martedì 18 Marzo 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 sets warm up
1 tall snatch 2 snatch drop 3 press snatch grip
3 x empty bb.
1 muscle snatch 2 power snatch
1 x 50%
2 x 55%
power snatch
1 x 3 60%
1 x 3 65%
1 x 2 70%
Find 2RM (tecnici) of the day
Squat snatch stop 2” bottom position
1 x 2 70%
1 x 2 80%
1 x 2 85%
STRENGTH
paused snatch deadlift (1” below, 1”above knee)
2 x 4 95% snatch
2 x 4 100%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
every 90" x 8
max ub strict pull up
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 sets warm up
1 tall snatch 2 snatch drop 3 press snatch grip
3 x empty bb.
1 muscle snatch 2 power snatch
1 x 50%
2 x 55%
power snatch
1 x 3 60%
1 x 3 65%
1 x 2 70%
Find 2RM (tecnici) of the day
Squat snatch stop 2” bottom position
1 x 2 70%
1 x 2 80%
1 x 2 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING: Elisabeth (squat version)
For time:
21-15-9 ripetizioni di
ring dip
squat clean 60/40
AEROBIC POWER
2 round (no score)
2' max effort bike erg
2' max effort ski erg
2' rest
CLASS (c2)
CONDITIONING
For time:
3 round
400m run
15 snatch 40/30
15 handstand push up
Time cap: 15 min
BODY ARMOR
6 min amrap (for quality)
Bent over row 40/30
12’12’’ strict ring dip