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Martedì 27 Febbraio 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
Snatch
3 muscle snatch 3 hip snatch (in squat)
3 x eb
3 Power snatch 2 ohs
1 x 60%
2 Power snatch 2 ohs
1 x 65%
1 x 70%
Squat snatch
1 x 3 70%
1 x 2 75%
2 x 2 80%
4 x 2 85%
Power snatch
half squat receiving position stop 1"
4 x 2 70%
STRENGTH
Snatch deadlift stop 1" below & above knee
1 x 4 80%
5 x 4 90%
CLASS PLUS
10' emom
1 rope climb / legless rope climb
WORKOUT OF THE DAY
COMPETITOR
For time:
100 russian swing 32/24kg
400 m run
80 wall ball
400 m run
60 push up hand release
400 m run
CLASS
STRENGTH
In 14 min
7-6-5-4-3-2-1 ripetizioni di
push press, da terra, ramping
SKILL
In 14 min
7 x 4 push press, da terra
1'' stop al caricamento
1'' stop in top position
CONDITIONING
For time:
6 round
4 front rack barbell box step up
8 push press
12 burpee over the bar
Time cap: 10 min
Rx: 40/30 kg
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Snatch
3 muscle snatch 3 hip snatch (in squat)
3 x eb
3 Power snatch 2 ohs
1 x 60%
2 Power snatch 2 ohs
1 x 65%
1 x 70%
Squat snatch
1 x 3 70%
1 x 2 75%
2 x 2 80%
4 x 2 85%
Power snatch
half squat receiving position stop 1"
4 x 2 70%
Snatch deadlift stop 1" below & above knee
1 x 4 80%
5 x 4 90%
EXTRA
CORE
19:18