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Venerdì 16 Giugno 2023
PROGRAM
PRE SEASON
PRIMER
3 hang muscle clean + 2 tall power/split jerk
4 x 30-40%
SPORT SPECIFIC WEIGHTLIFTING
In 6 min, find 1 rm:
3 hang power clean + 2 jerk
CLASS PLUS
Bent over row
6 x 6, buffer 2
WORKOUT OF THE DAY
COMPETITOR
For time:
15-10-5 ripetizioni di
clusters 60/40kg
bar muscle up
then
30-20-10 ripetizioni di
hang power clean 60/40kg
chest to bar
CLASS
STRENGTH
In 12 min
find 20 RM of deadlift
then, 2 x 20 80%20rm
SKILL
In 12 min
5 x 10 floating deadlift
CONDITIONING
8 min amrap
2 squat clean
2+2 hang dumbbell snatch 25/15
Elite 80/55 kg
Rx 70/50 kg
ENDURANCE
every 3 min x 10 round
15 cal bike
15 kb deadlift 2x24/2x16
15 air squat
EXTRA
MOBILITY
BODY ARMOR
Back squat
4 x 10 5o%, 1 min rest
Hip thrust
4 x 12 buffer 3, 1 min rest
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