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Martedì 23 Maggio 2023
PROGRAM
PRE SEASON
PRIMER
3 snatch drop + 3 ohs
2 x empty bar
2 high hang power snatch + 3 snatch balance + 1 ohs
1 x 60% snatch
1 x 70%
2 hang squat snatch + 2 snatch balance
1 x 75%
1 x 80%
SPORT SPECIFIC WEIGHTLIFTING
In 16 min
1600m run
then
Find 1rm of
1 hang snatch
2 snatch tng
1 overhead squat
CLASS PLUS
Back squat
1 x 8 60% 1 x 6 70% 1 x 4 80% 4 x 1 al 85% del 1RM della settimana precedente
WORKOUT OF THE DAY
COMPETITOR
Amrap 14’:
10 thrusters 60/40kg
20 box jump over
10 snatch 60/40kg
20 chest to bar
10 clean & jerk 60/40kg
20 toes to bar
CLASS
STRENGTH
In 12 min, find 1 rm
3 deadlift
2 hang power clean
1 jerk (split o power)
SKILL
12 min emom at tech weight
3 deadlift
3 hang power clean
3 jerk (split o power)
CONDITIONING
10 min amrap
4+4 deadlift 70/50
2+2 jerk 70/50
EXTRA
MOBILITY
MONO SKILL PROGRAM
3 round, 1'30" on 30" off
Wall ball
1+52