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Venerdì 4 Aprile 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 tall power clean 2 tall sq clean 2 press
3 x empty bar
2 power clean 2 front squat 2 push press
2 x 50%
2 x 60%
2 squat clean 2 push press 2 jerk
2 x 65%
2 x 70%
1 squat clean 2 jerk
1 x 75%
1 x 80%
1 squat clean 1 jerk
1 x 85% every 90” x 5 sets
cluster
4 x 3 buffer 1
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
ghd hip extension
5 x max, 90" rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 tall power clean 2 tall sq clean 2 press
3 x empty bar
2 power clean 2 front squat 2 push press
2 x 50%
2 x 60%
2 squat clean 2 push press 2 jerk
2 x 65%
2 x 70%
1 squat clean 2 jerk
1 x 75%
1 x 80%
1 squat clean 1 jerk
1 x 85% every 90” x 5 sets
cluster
4 x 3 buffer 1
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
45 pull up
45 wall ball 9/6
30 chest to bar
30 wall ball 12/9
15 ring muscle up
15 thruster 50/35
BODY ARMOR
5 superset
30" reverse fly as slow as possible 2x5/2x2,5
30" reverse V-fly as slow as possible 2x2,5/2x1,25
60" rest
CLASS (c2)
CONDITIONING
Rx (Team)
26 min amrap
Buy in: 800m partner run
then...
Relay mode (un round a testa*)
max ub toes to bar
40 double under
*nei team da 3 il compagno può partire dopo i primi 20 double under
Scaled (Team)
26 min amrap
Buy in: 800m partner run
then...
Relay mode (un round a testa*)
max ub knee to elbow
20 double under
*nei team da 3 il compagno può partire dopo i primi 10 double under
Skill (individual)
26:00-20:00
800m run
20:00-00:00
every 2 min x 10
max ub knee to chest
amrap double under / single under
9’