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Mercoledì 12 Aprile 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
Emom 10’ Min 1 - 3 push press 75%(push press) Min 2 - 3 power jerk 75% (jerk)
Complex, find max load
1 snatch deadlift
2 hang squat snatch
1 snatch balance
1 back thruster
CLASS PLUS
Back squat
1 x 7 60%
1 x 5 70%
5 x 5 90% 5RM di settimana scorsa
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
6 power snatch 70/50kg
9 bar muscle up
12 box jump 60/50 cm
15 ghd sit up
CLASS
STRENGTH
10 min emom
3 snatch deadlift, stop al ginocchio
SKILL
10 min emom
3 overhead squat, stop in buca, bilanciere scarico
CONDITIONING
9 min amrap, 50/35 kg
2+2 power snatch
2+2 overhead squat
2+2 box jump
ENDURANCE
For time:
10 round
250m row
da 20 a 2 dumbbell snatch 20/15
da 2 a 20 box jump over
Time cap 30
EXTRA
MOBILITY
BODY ARMOR
5 round, not for time
6 sots press (carico leggero)
10 reverse snow angel (dischi leggeri)
10 reverse V fly (dischi leggeri, eccentrica lenta)
15’