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Lunedì 11 Luglio 2022
PROGRAMS
PRE SEASON
2 muscle clean 2 front 2 tall jerk
3 x empty bb
1 power clean into squat 2 jerk
1 x 50%
1 x 60%
2 x 70%
1 squat clean 3 jerk
1 x 70%
1 x 75%
1 x 80%
1 squat clean 2 jerk
2 x 83%
Cluster
1 x 3 50% jerk
1 x 3 60%
Find 2RM of the day
Front squat 12’ emom
Min A -.4 front squat 75%
Min B - 4 box jump max height
Gymnastic
8 x 2-3 skin the cat
IN SEASON
Cluster
1 x 3 50% jerk
1 x 3 60%
Find 2RM of the day
12 min amrap
4 front squat 75%
6 db box step up 2x25/2x17,5
8 db push press 2x25/2x17,5
3 min rest
12 min to find 1RM clean & jerk
CLASS PLUS
Back squat stop 1” bottom 1 x 6 50% 1 x 4 60% 1 x 4 70%
Back squat
Find 4RM (of the day)
WORKOUT OF THE DAY
COMPETITOR
A)
For time
15 bar muscle up
115 double under
75 wall ball
35 one arm alt.devil press 22,5/15
B)
every 2:30 x 4
250m row
max ub chest to bar
CLASS
STRENGTH STAMINA
8 min emom
1-2 heavy pull skill (ring muscle up - bar muscle up - chest to bar - pull up)
CONDITIONING
Rx
For time
15 bar muscle up
115 double under - 62 du - 230 singles
75 wall ball
35 one arm alt.devil press 20/15
time cap 18 min
Sc
For time
25 chest to bar / 20 chest to bar
115 double under - 62 du - 230 singles
75 wall ball
35 one arm alt.devil press 20/15
time cap 18 min
ENDURANCE
35 min amrap
15/12 cal row
10 double under - 30 single under
15 wall ball
10 double under - 30 single under
15 burpee broad jump
10 double under - 30 single under
EXTRA
CORE
5 min emom
10-20” dragon flag
AEROBIC POWER
For time
4 set
15 cal air bike
1 min rest
MOBILITY