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Lunedì 4 Dicembre 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING
1 power clean 3 paused jerk (dip pause)
1 x 50%
1 x 60%
1 x 65%
1 squat clean 3 jerk
1 x 70%
1 x 75%
2 squat clean 1 jerk
1 x 75%
1 x 80%
1 squat clean 1 jerk
1 x 85%
2 x 90
STRENGTH PROGRAM
Front squat + jump
1 x 5 60% 5 squat jump max speed
2 x 3 70% 5 squat jump max speed
2 x 3 80% 3 depth jump
2 x 3 85% 3 depth jump
CLASS PLUS
8 min emom
3-8 ring dip / strict ring dip
WORKOUT OF THE DAY
COMPETITOR
For time:
2 round
25 power clean 50/35kg
25 toes to bar
rest 1’
2 round
25 shoulder to overhead 50/35kg
25 bar facing burpee
CLASS
STRENGTH
8 min emom
max time in dragon flag postion
SKILL
8 min emom
pistol squat progression
CONDITIONING
every 3 min x 5
10 pistol squat *
50 double under **
amrap toes to bar
*scaled into 12 box step up 70/60, 6 dx + 6 sx
**scaled into 25 double under / 100 single under
ENDURANCE
every 3 min for 10 rounds
20 air squat
50 double under
max sit up
EXTRA
MOBILITY
BODY ARMOR
Bulgarian squat
4 x 8/8
17’10”