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Martedì 17 Settembre 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
cuban press warm up
3 x 6
1 muscle snatch 2 hip power snatch 2 hip squat snatch
3 x eb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
1 x 65%
1 pause snatch pull 1 pause squat snatch
Find heavy load of complex max 4 sets
squat snatch
3 x 2 80%
WEIGTHLIFTING & GYMNASTIC STAMINA
Appuntatevi a parte i risultati di tutti i lavori di stamina di questo tipo
3 round
1 min on, 1 min off
odd: max hang power snatch 50/35 kg
even: max ring muscle up
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
every 2' x 6
6 strict toes to bar
directly into
max ub kipping toes to bar
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
cuban press warm up
3 x 6
1 muscle snatch 2 hip power snatch 2 hip squat snatch
3 x eb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
1 x 65%
1 pause snatch pull 1 pause squat snatch
Find heavy load of complex max 4 sets
squat snatch
3 x 2 80%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
5 round (20 min)
45" on, 15" off,
max box jump over
max cal ski erg
max kb swing 24/16
max cal air bike
CLASS (c2)
STRENGTH
In 12 min
find 1 RM overhead squat
SKILL
In 12 min
8 x 1 hang power snatch + 1 power snatch + 4 overhead squat
CONDITIONING
For time:
30 hang power snatch 35/25
30 overhead squat 35/25
30 pull up
Time cap: 7 min
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