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Martedì 2 Agosto 2022
PROGRAMS
PRE SEASON
Snatch
1 tall snatch 2 snatch drop 3 press snatch grip
3 x empty bb
1 muscle snatch 2 power snatch
1 x 50%
2 x 55%
power snatch into squat
1 x 3 60%
1 x 2 65%
1 x 2 70%
Squat snatch
1 x 2 70%
1 X 2 75%
1 x 2 80%
2 x 2 85%
2 X 1 88%
paused snatch deadlift (1”below1”above knee)
4 x 4 105% snatch
handstand walk sprint
4 x 40m (2 min time cap)
2 min rest
IN SEASON
8 round afap
8 shuttle run 10m
3 hang power snatch + 3 power snatch 60/50
snatch ladder. 12 min emom
1 squat snatch
partire dal 60% ed incrementare il carico ad ogni minuto
12 min to find 1rm
1 power snatch
1 hang squat snatch
1 ohs
handstand walk sprint
4 x 40m (2 min time cap)
2 min rest
CLASS PLUS
5 x 1 push press 3 power jerk 70-80% jerk
WORKOUT OF THE DAY
COMPETITOR
For time
10-9-8-7-6
power clean 60/40
toes to bar
5-4-3-2-1
squat clean 80/55
ring muscle up
CLASS
STRENGTH
16 min find
3rm front squat from the ground
SKILL
16 min emom
2/3 muscle up progression
or pull up progression
CONDITIONING
Rx
6 min amrap ladder
1+1 bar muscle up
1+1 one arm devil press 25/15
Sc
6 min amrap ladder
2+2 pull up
1+1 one arm devil press 20/10
EXTRA
AEROBIC POWER
1600m run for time
MOBILITY