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Mercoledì 18 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Lavoro tecnico sul deadlift, focalizzarsi sulla tecnica e non sul carico. Mettere un carico pesante ma che consente di mantenere la schiena in una posizione perfetta
5 x 3 stacchetti (fino al ginocchio) + 1 deadlift
5 x 3 deadlift, 3" stop at knee
GYMNASTIC SKILL
In 10'
5 set weighted strict ring muscle up
In alternativa
10' di lavoro assistito su strict ring muscle up (elastici o anelli assistiti)
CLASS PLUS
5 round
6-8 strict toes to bar
directly into
max ub toes to bar
directly into
8-10 hollow v-up
1'30" rest
WORKOUT OF THE DAY
COMPETITOR
For time:
8 round
1 deadlift 180/120kg
2 strict ring muscle up
3 box jump 100/75 cm
4 strict deficit handstand push ups 10/5cm
CLASS
0:00 - 15:00 CONDITIONING
15 min amrap
12 deadlift 70/50
3 hand release burpee
9 hang power clean 70/50
3 hand release burpee
15:00 - 18:00 Rest
18:00 - 26:00 STRENGHT
8 min emom
1 power clean, ramping
ENDURANCE
5 round
21/18 cal bike
10 alternated kettlebell complex*
5 hand release burpee
*kettlebell complex
1 deadlift
1 hang power clean
1 deadlift
EXTRA
MOBILITY
GYMNASTIC CONDITIONING
every 3' x 6
5 burpee ring muscle up
10m handstand walk
15 box jump over
16:45 (RMU, step up box 75 cm)