.png){kind=small}
Martedì 10 Settembre 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
cuban press warm up
3 x 6
1 muscle snatch 2 hip power snatch 2 hip squat snatch
3 x eb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
1 pause snatch pull 1 pause squat snatch
4 sets al 90% from week 1
squat snatch
2 x 3 75%
STRENGTH
snatch pull
2 x 4 90 % snatch
2 x 4 100%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Bent over row
6 x 6, buffer 2
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
cuban press warm up
3 x 6
1 muscle snatch 2 hip power snatch 2 hip squat snatch
3 x eb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
1 pause snatch pull 1 pause squat snatch
4 sets al 90% from week 1
squat snatch
2 x 3 75%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
10 min amrap
buy in: 1000/800m row
9 deadlift 100/70
7/5 ring dip
BODY ARMOR
6 set, 1 min rest
max ub nordic curl push up
Se possibile lavorare con un compagno/a per bloccare le gambe
MIDLINE
8 round
30" hollow body hold
30" reverse snow angel (2x2,5/2x1,25)
CLASS (C2)
CONDITIONING
12 min emom
7 shoulder to overhead 50/35
then amrap toes to bar
MIDLINE
8 round
30" hollow body hold
30" reverse snow angel (2x2,5/2x1,25)
5 round + 12