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Mercoledì 7 Settembre 2022
PROGRAM
PRE SEASON
Snatch
cuban rotation
3 x 6 buffer 1
2 muscle snatch 2 ohs 2 tall snatch
3 x empty bb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
squat snatch
1 x 3 70%
1 x 3 75%
4 x 2 80%
snatch deadlift 2 stop (below and above knee)
4 x 4 95% snatch
power jerk stop 2 stop - 1”dip 1” receiving position
4 x 2 buffer 2 (75-80% jerk)
IN SEASON
Rebound push jerk
5 x 5 buffer 1
every 2 min x 10
2 strict chest to ring
3 toes to ring
4 muscle up
5 strict ring dip
active rest at ski erg
CLASS PLUS
15 min work on
handstand walk
WORKOUT OF THE DAY
COMPETITOR
For time
27 cal air bike
27 thruster 35/25 kg
rest 1 min
21 cal air bike
21 thruster 40/30 kg
rest 1 min
15 cal air bike
15 thruster 50/35 kg
rest 1 min
9 cal air bike
9 thruster 60/40 kg
CLASS
0:00 - 18:00 CONDITIONING
For time (score A)
600m run
27 thruster 35/25 kg
rest 1 min
400m run
21 thruster 40/30 kg
rest 1 min
400m run
15 thruster 50/35 kg
rest 1 min
200m run
9 thruster 60/40 kg
18:00 - 20:00 REST
20:00 - 25:00 STRENGTH (Rx only)
find 1rm thruster (score B)
20:00 - 25:00 STRENGTH STAMINA (Scaled)
amrap heavy thruster (score B)
ENDURANCE
For time
1250m row
100 med ball thruster
rest 1 min
1000m row
75 med ball thruster
rest 1 min
750m row
50 med ball thruster
rest 1 min
500m row
25 med ball thruster
EXTRA
AEROBIC CAPACITY
7 x 400m weighted run 10/5
MINDSET
12’48’’