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Martedì 12 Luglio 2022
PROGRAMS
PRE SEASON
Sots press snatch grip
3 x 4 buffer 1
3 snatch balance 1 ohs 1 x 75% 1 x 85%
2 snatch balance 1 ohs 2 x 90% 3 x 95%
Push press
1 x 5 50%
1 x 5 60%
1 x 3 70
Find 3RM of the day
2 x 3 60% max speed
IN SEASON
5 round asap
10m overhead walking lunge 50/35
directly into 5 target burpee
5 round
18/15 cal skierg
6dx/6sx db hang snatch (30/20)
1 min rest
CLASS PLUS
6 min emom, heavy russian sit up
odd: sx
even: dx
WORKOUT OF THE DAY
COMPETITOR
A)
For time
4 round
5 squat snatch 70/50
5 rope climb
B)
8 min amrap
6 pull up
6 dumbbell push up
6 dumbbell front squat
CLASS
STRENGTH
In 16 min
5-4-3-3-2-2-1-1-1
squat snatch
SKILL
16 to complete
odd: 2 power snatch into squat + 2 squat snatch
even: 3-5 toes to bar progression
CONDITIONING
8 min amrap
5 squat snatch 60/40
9 box jump
13 toes to bar
EXTRA
BODY ARMOR & CORE
5 superset
6 Cuban press dumbbell/plate
12 hollow body rock
no rest
AEROBIC CAPACITY
5km row, medium peace
MOBILITY