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Lunedì 12 Dicembre 2022
PROGRAM
OFF SEASON
Snatch
2 hip muscle snatch 2 hip sq snatch 2 sn deadlift
2 x 3 eb
2 x 40%
2 power snatch 2 squat snatch
1 x 50%
1 x 60%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
2 x 1 95%
Hip squat snatch
3 x 3 60-65%
Snatch pull
2 x 4 95%
2 x 4 105%
Power jerk
3 x 3 60% (clean & jerk)
PRE SEASON
Snatch
2 hip muscle snatch 2 hip sq snatch 2 sn deadlift
2 x 3 eb
2 x 40%
2 power snatch 2 squat snatch
1 x 50%
1 x 60%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 75%
1 x 2 80%
1 x 1 85%
1 x 1 90%
2 x 1 95%
Hip squat snatch
3 x 3 60-65%
8 min emom
odd: 5-7 heavy hang power clean
even: 10/15 m handstand walk
IN SEASON
every 3 min x 7 (afap)
15/12 cal skierg
3 power snatch 85%
3 front squat 85%
2 min time cap
CLASS PLUS
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
22 box jump over
22 handstand push up
22 pistol
22 pull up
CLASS
STRENGTH
In 12 min
Find 1rm
1 power clean
1 press
1 thruster
SKILL
12 min emom
odd: 2 power clean 2 push press 2 front squat
even: 2-3 heavy pull up
CONDITIONING: HEAVY FRAN
For time
21-15-9 ripetizioni di:
thruster 50/35 kg
chest to bar
Time cap: 10 min
Scaling option: Fran
EXTRA
BODY ARMOR
dumbbell curl
4 x 6+6+6
(usare tre coppie di dumbbell partire dalla più pesante e finire con la più leggera)
MOBILITY
13’40’’ con 2 db @20kg anche per me