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Lunedì 13 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
5 superset
A - 5 Deadlift 75%
30" rest
B - 8-10 heavy double dumbbell hang snatch
90" rest
WEIGHTLIFTING & GYMNASTIC
every 3' x 5
1 power clean 85-90%
6m handstand walk*
*inserire una pirouette oppure uno stop di 3" in verticale
CLASS PLUS
10' emom
3 deficit strict handstand push up
WORKOUT OF THE DAY
COMPETITOR
For time:
2 round
15 thrusters 40/30kg
15 chest to bar
then
2 round
15 handstand push up
15 sumo deadlift high pull 40/30kg
then
2 round
15 push press
15 bar facing burpee
CLASS
CONDITIONING
24 min emom (6 round)
45" on 15" off
A - max box jump over
B - max cal row
C - double kb clean & jerk 2x16/2x12
D - hands release burpee
EXTRA
MOBILITY
STAMINA
6 min amrap
dumbbell walking lunge 2x25/2x17,5
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