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Lunedì 27 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Deficit 2cm snatch grip deadlift (su dischi da 5kg)
4 x 4 90% snatch
curare alla perfezione il set up e i primi cm dello stacco
WEIGHTLIFTING & GYMNASTIC
12 min emom
A - max unbroken bar muscle up
B - 3 heavy cluster
C - rest
CLASS PLUS
weighted chin up
8 x 3
WORKOUT OF THE DAY
COMPETITOR
10’ amrap:
20 bar facing burpee
20 hang power clean 60/40kg
20 wall ball
20 deadlift
CLASS
STRENGTH
In 10 min
5 x 5 press, buffer 1
SKILL
10 min emom
handstand push up progression
CONDITIONING
15' emom
45" on, 15" off
A - 15/12 cal row
B - 15 handstand push up [push press 40/30]
C - 20 sit up
Score: partendo da uno score di 100 pt, sottrarre un punto ad ogni ripetizione non chiusa nei 45"
ENDURANCE
for time:
800m run
800m row
35 push up
600m run
600m row
35 push up
400m run
400m row
35 push up
200m run
200m row
EXTRA
MOBILITY
BODY ARMOR
5 superset
5 snatch grip high pull from hip + 7 reverse fly
2+10