.png){kind=small}
Martedì 4 Aprile 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch balance
1 x 3 50% snatch
1 x 3 60%
1 x 3 70%
Find 1 rm overhead squat
4 x 5 hang power snatch
lavorare con il più alto carico possibile in bouncing
Jerk (split/power) behind the neck
1 x 3 50%
1 x 3 60%
1 x 2 70%
1 x 2 75%
2 x 2 80%
CLASS PLUS
Push press
Emom 3’ - 5 rep 70%
rest 1 min
Emom 3’ - 4 rep 75%
rest 1 min
Emom 3’ - 3 rep 80%
WORKOUT OF THE DAY
COMPETITOR
Emom 10’:
4 bar facing burpees + 2 c&j 90/60kg
rest 1’
For time:
20 power clean 90/60kg
CLASS
STRENGTH
10 min emom
2-3 weighted chin up
SKILL
10 min emom
3-5 kipping/butterfly progression
CONDITIONING
13 min amrap
9 chest to bar M / 9 pull up W
15 box jump
21 double under [10du / 42su]
EXTRA
MOBILITY
AEROBIC POWER PROGRAM
every 2 min x 3
20/16 cal row
amrap kb swing 24/16
211 visualizzazioni
4’03’’