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Venerdì 10 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Back squat
1 x 6 50%
1 x 4 60%
1 x 4 70%
1 x 4 80%
Find 4RM tecnico
4 x 2 75% 3010 tempo (concentrica esplosiva)
SPORT SPECIFIC WEIGHTLIFTING
Find max load
1 power clean + 2 hang squat clean + 2 jerk
CLASS PLUS
Jerk (da rack)
5-5-4-4-3-3-2-2 ripetizioni
carico a salire
WORKOUT OF THE DAY
COMPETITOR
team wod
(I go you go)
in 5’ max cal bike erg
rest 1’
in 5’ max cal ski erg
rest 1’
in 5’ max toes to bar
rest 1’
in 5’ max clean & jerk 80/60kg
CLASS
STRENGTH (Rx only)
In 12 min
6 x 3 back squat 85%
SKILL
In 12 min
2 power snatch + 6 overhead squat
CONDITIONING
for time:
15/9/6 ripetizioni di
chin up (strict)
overhead squat 60/40
time cap: 12 min
ENDURANCE
32 min amrap
25/20 cal air bike
25/20 cal row
EXTRA
MOBILITY
MIDLINE
4 round (not for time)
2 heavy turkish get up
10 kb halo
utilizzare due kb diverse
Mike & Albert 122-105-138-34