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Lunedì 5 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%
2 x 1 90%
Floating squat snatch 3 x 3 60%
Snatch deadlift 2 stop, below/above knee 2 x 4 90% 2 x 4 100%
2 push press 1 power jerk 1 x 50% jerk 1 x 60% 3 x 65-70% (tecnici)
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%
2 x 1 90%
Floating squat snatch 3 x 3 60%
4 round (not for time)
4 rebound push jerk 65%
max ub toes to bar
IN SEASON
every 4 min x 6
completa in rapida successione ( con 3 bilancieri )
1 snatch 80%
1 snatch 90%
1 snatch 95%
recupero attivo allo ski erg fino al minuto 3:00
1:00 min rest
(post metcon)
8 min emom
2 front squat 85-90%
amrap double under (medium pace)
CLASS PLUS
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
1 x 2 85%
1 x 8 60%
1 x 6 70%
1 x 4 80%
1 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
Amrap 13’
3 ring muscle up
6 handstand push up
9 russian swing 32/24kg
CLASS
CONDITIONING
11 min amrap
3 muscle up (uomo) / 3 chest to bar (donna)
9 kb swing 32/24
BODY ARMOR
10 min emom
odd: max strict ring dip / ring dip / parallel dip / push up
even: max single leg romanian deadlift (stesso kb del metcon)
ENDURANCE
30 min amrap
3 dumbbell push up
6 burpee
9 dumbbell bent over row 2x15kg/2x10kg
EXTRA
BODY ARMOR
10 min emom
odd: 15-18 lateral rise
even: 15-18 barbell curl
MOBILITY
Class: 8+3 rx