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Venerdì 30 Giugno 2023
PROGRAM
PRE SEASON
SPORT SPECIFIC STRENGTH
Every 3 min x 5
12 hang power clean 70/50
15 dumbbell bench press 2x25/2x15
CLASS PLUS
Emom 6’
2 snatch grip push press 3 ohs 80% snatch
2 min rest
Emom 4’
1 snatch grip push press 2 ohs 90-95% snatch
2 min rest
Emom 2’
1 snatch grip push jerk 1 ohs 100% snatch
WORKOUT OF THE DAY
COMPETITOR
For time:
2 round
500m row
10 box step over (farmer position) 2x25/2x15kg
rest 3’
3 round
400m row
8 burpee box jump
rest 3’
4 round
300 m row
6 burpee box jump over
CLASS
STRENGTH & SKILLS
Emom 18 min
a.
1 legless rope climb / 1 rope climbe / work on rope climb
b.
3-5 chest to wall hspu / strict hspu / box pike push up
c.
freestanding handstand / handstand walk / handstand practice
CONDITIONING
6 min amrap
6m hs walk / 12 shoulder tap
12 toes to bar
ENDURANCE
28 min amrap
12 walking push up
24 V-up
24 cal row
EXTRA
MOBILITY
BODY ARMOR - LEG DAY
12-10-8-6
back squat, carico a salire, 1 min di rest massimo
Alternate kettlebell cossack squat
4 x 5/5
26’05”