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Lunedì 18 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 75%
1 x 4 80%
4 x 4 al 90% del 4RM dI settimana scorsa
SPORT SPECIFIC WORK
for time
12-10-8 ripetizioni di
overhead squat (da terra) 60/40kg
ring muscle up
1 min rest
CLASS PLUS
100 ghd sit up
provare a spezzarli nel minor numero di set possibile
2 min di recupero tra un set e l'altro
WORKOUT OF THE DAY
COMPETITOR
for time:
10 shuttle run
9 cal air bike
10 shuttle run
15 cal air bike
10 shuttle run
21 cal air bike
10 shuttle run
27 cal air bike
10 shuttle run
33 cal air bike
*1 shuttle run = 7,5m + 7,5m
CLASS
CONDITIONING
team wod
every 5 min x 5
7 synchro* overhead squat 50/35
130/100 double under**, I go you go
17/13 cal row, I go you go
then amrap
M: bar muscle up (5pt) / chest to bar (1pt)
W: bar muscle up (10pt) / chest to bar (3pt)
* team da 2, sincro a 2; team da 3, sincro a 3
** 3 single under equivalgono a 1 double under
ENDURANCE
every 4' x 8
10 goblet squat 32/24
50 double under
11/8 cal bike
amrap plank row 2x15/2x10
EXTRA
MOBILITY
SHOULDER STABILITY
reverse snow angel
4 x 10, con dischi leggeri
16:07