.png){kind=small}
Venerdì 26 Maggio 2023
PROGRAM
PRE SEASON
Post workout
For time:
4 round
25/20 cal bike
3 power clean 85%
2 min rest
CLASS PLUS
6 min emom
30" on, 30" off
ghd sit up
WORKOUT OF THE DAY
COMPETITOR
For time:
15 ring muscle up
15 power snatch 50/35kg
12 ring muscle up
12 power snatch 60/40kg
9 ring muscle up
9 power snatch 70/50kg
6 ring muscle up
6 power snatch 80/55kg
CLASS
STRENGTH
6 min ramping
6 min emom
1 power snatch 80%
1 bar-ring muscle up
SKILL
12 min emom
odd: 3 power snatch tech weight
even: gymnastic progression
CONDITIONING
12 min amrap
1+1 muscle up / 2+2 chest to bar
2+2 snatch (any stye) 60/40
ENDURANCE
30 min amrap
2 min on, 1 min off
30 double under
30 jump pull up
30 double under
30 sit up
EXTRA
MOBILITY
GYMNASTIC STRENGTH PROGRAM (pull)
3 x 4-6 weighted strict pull up
Iniziare con un 3 x 6 facile la prima settimana. Provare ad
incrementare il carico nelle settimane rimanendo nel range di
lavoro
3 x max strict chest to bar
Minimo 6 rep, in caso contrario utilizzare un elastico
3 x max strict chin up
minimo 8 rep, in caso contrario utilizzare un elastico
15 rx