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Martedì 4 Ottobre 2022
PROGRAM
PRE SEASON
Sots press
3 x 4 empty barbell
Stability Overhead squat banded
(Carico appeso ad elastici)
5 x 5 buffer 1
Back squat
1 x 7 50%
1 x 5 60%
1 x 5 70%
1 x 5 75%
1 x 5 80%
Find 5RM tecnico
3 x 3 70% 3010 tempo (concentrica esplosiva)
IN SEASON
Overhead squat
Find 3 rm
Back squat
1 x 7 50%
1 x 5 60%
1 x 5 70%
1 x 5 75%
1 x 5 80%
Find 5RM tecnico
CLASS PLUS
Back squat
1 x 7 50%
1 x 5 60%
1 x 5 70%
1 x 5 75%
1 x 5 80%
Find 5RM tecnico
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
25 handstand push up
50m (4 x 12,5) kettlebell farmer carry 2x32kg, 2x24kg
5 rope climb
CLASS
STRENGTH
8 min emom (from the ground)
3 rebound push press, buffer 1
SKILL (per chi fa push press nel conditioning)
8 min emom
2-3 hspu progression / box pike push up
CONDITIONING: team wod
15 min amrap, I go you go
Rx
25 handstand push up
15 cal bike
5 rope climb
Scaled
25 push press 40/30
15 cal bike
15 strict pull up / banded strict pull up
EXTRA
SKILL
10 min emom
odd: 3 kneeling box jump
even: work on triple under
AEROBIC CAPACITY
3 x 1600m run
4 min rest
MOBILITY
9'08"