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Mercoledì 28 Febbraio 2024
PROGRAM
PRE SEASON
STRENGTH
Front squat
1 x 6 70%
1 x 4 75%
1 x 2 80%
1 x 6 75%
1 x 4 80%
1 x 2 85%
1 x 1 90%
STRENGTH & GYMNASTIC
5 round (not for time)
1 o mezza peg board
6 double kettlebell push press (as heavy as possible)
8 double dumbbell high pull (carico leggero)
CLASS PLUS
Front squat
1 x 6 70%
1 x 4 75%
1 x 2 80%
1 x 6 75%
1 x 4 80%
1 x 2 85%
1 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
12 power clean 60/40kg
2 rope climb
12 push jerk 60/40kg
4 bar pull over
CLASS
CONDITIONING
in 21 min
60/90 overhead squat 50/35
80/120 cal row
120/180 wall ball
then amrap...
- bar muscle up: 7 pt.M / 9 pt.W
- chest to bar pull up: 3 pt.M / 5 pt.W
- pull up: 1 pt.M / 2 pt.W
- band/box: 1 pt. SC
F**K THE WEAKNESS
prenotazione in open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
OPZIONE A
Lavoro tecnico incentrato sulla ginnastica alla sbarra e agli anelli per progredire sui muscle up
OPZIONE B
Lavoro tecnico su handstand walk
EXTRA
AEROBIC CAPACITY
20' easy pace post workout
13:58 Rx