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Mercoledì 14 Settembre 2022
PROGRAM
PRE SEASON
Military press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 4 75%
4 x 4 80%
6 superset
5-10" front lever progression
rest 1 min
5-10" back lever progression
rest 1 min
IN SEASON
Military press
Find 1 rm
Death by clean and jerk
(emom ladder per max round)
1+1 clean and jerk 80/55
directly into
3 min amrap clean and jerk 80/55
CLASS PLUS
Back squat
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 3 75%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
find 1 rm
WORKOUT OF THE DAY
COMPETITOR
for time:
6 round
200m run
80 double under
15 m handstand walk (7,5m x2)
CLASS
STRENGTH
In 10 min
3 press (carico costante)
SKILL
10 min emom
odd: pratica su handstand / handstand push up
even: pratica su double under
CONDITIONING
For time:
Rx
3 round
200m run
80 double under
15 handstand push up
Scaled
3 round
200m run
50 single under
2 wall walk
50 single under
2 wall walk
50 single under
2 wall walk
time cap 14 min
ENDURANCE
For time:
800m row
40 push up
600m row
30 push up
400m row
20 push up
100 double under / 300 single under
40 med ball sit up
80 double under / 300 single under
30 med ball sit up
60 double under / 300 single under
20 med ball sit up
EXTRA
BODY ARMOR
AEROBIC CAPACITY
4 set (medium pace)
1 miglio air bike
500m ski erg
400m run
2 min rest
MOBILITY
16’06”