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Lunedì 23 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Lavoro tecnico sul deadlift, focalizzarsi sulla tecnica e non sul carico. Mettere un carico pesante ma che consente di mantenere la schiena in una posizione perfetta
5 x 3 stacchetti (fino al ginocchio) + 1 deadlift
5 x 3 deadlift, 3" stop at knee
WEIGHTLIFTING
Emom 6’
A - 2 snatch balance 85% snatch
B - 3 push press snatch grip 85% snatch
Emom 6’
A - 2 snatch balance 90% snatch
B - 1 push press 2 ohs 90% snatch
Emom 3’
2 snatch balance 95% snatch
CLASS PLUS
6 round
30" on 60" off
Rx: max bar pull over
Scaled: max 1 strict pull up + 1 strict toes to bar
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
12 power snatch 60/40kg
12 bar muscle up
rest 1’
3 round
12 overhead squat
6 bar pull over
CLASS
CONDITIONING
team wod
25 min amrap
Buy in: 120/80 toes to bar (I go you go)
then
21/15 dumbbell box step over 25/15 (I go you go)
15 synchro* burpee
9 synchro* push press 50/35
*synchro a tre nei team da 3
ENDURANCE
35 min amrap
400m run
30 russian sit up
20 burpee
10 kb push press 2x16/2x12
EXTRA
MOBILITY
BODY ARMOR
4 round
8/8 one leg kb romanian deadlift
6/6 kb gorilla row
8-10 dumbbell curl
24’40”