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Venerdì 6 Gennaio 2023
PROGRAM
OFF SEASON
Paused deadlift 1"below 1"above knee
3 x 3 55%
Deadlift
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
Back squat stop 1" buca
Arriva a 5x RPE 8
Stesso carico senza fermo 3sx3 accellerate al massimo
PRE SEASON
Paused deadlift 1"below 1"above knee
3 x 3 55%
Deadlift
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
handstand walk sprint
5 x 30m
IN SEASON
6 rounds for quality
10 front rack box step over 40/30
5 thruster 40/30
10 chest to bar
2 min rest
directly into
7 min to find an heavy couplet of front squat
WORKOUT OF THE DAY
COMPETITOR
For time:
11-9-7-5-3 ripetizioni di
power snatch 50/35kg
ring muscle up
CLASS
CONDITIONING
team wod I go you go
23 min amrap
30 alternated db box step up 2x20/2x15
40m handstand walk / 20 wall walk
60pt at bar*
*1rmu=5pt, 1mu=4pt, 1c2b=2pt, 1pu=1pt)
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