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Giovedì 26 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Deadlift
1 x 5 60%
1 x 3 65%
1 x 3 75%
1 x 3 85%
1 x 2 70%
1 x 2 80%
1 x 2 90%
GYMNASTIC
6 round
30" on 60" off
Rx: max bar pull over
Scaled: max 1 strict pull up + 1 strict toes to bar
CLASS PLUS
Deadlift
1 x 5 60%
1 x 3 65%
1 x 3 75%
1 x 3 85%
1 x 2 70%
1 x 2 80%
1 x 2 90%
WORKOUT OF THE DAY
COMPETITOR
amrap 15’
5 power clean
5 shuttle run
3 squat clean
5 shuttle run
1 clean & jerk
5 shuttle run
1 shuttle run = 7,5+7,5m
Elite: 100/70kg
Rx: 90/65
Scaled: 80/55
CLASS
STREGTH
In 12 min, ramping
4 x 3 high hang squat snatch
3 x 3 hang squat snatch
SKILL
12 min emom, tech weight
1 high hang high pull
1 high hang power snatch
2 overhead squat
CONDITIONING
9 min amrap
3+3 hang power snatch 50/35
12 medball sit up
EXTRA
MOBILITY
BODY ARMOR
5 superset
10-12 reverse fly
10-12 reverse snow angel
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