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Mercoledì 17 Agosto 2022
PROGRAM
PRE SEASON
Back squat
1 x 5 60%
1 x 5 70%
1 x 5 75%
5 x 5 80%
2 press 3 push press 1 x 80% press 1 x 85% 1 x 90% 4 x buffer 1
hang muscle snatch
4 x 7 buffer 1
5 min amrap
ring muscle up
IN SEASON
6 round (not for time)
1 deadlift 85%
10 push press 65%
15 ghd sit up
25/20 cal ski erg
2 min rest
every 3 min x 5
15 kipping chin up
6 x 10m med ball shuttle run (toccare terra ogni volta)
10 kipping parallel dip
CLASS PLUS
Front squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 2 85%
3 x 1 90%
WORKOUT OF THE DAY
COMPETITOR
for time
15 cal air bike
15m farmers carry
45 power snatch
30 cal air bike
30m farmers carry
30 power snatch
45 cal air bike
45m farmers carry
15 power snatch
kb: 2x32/2x24
barbell: 40/30
CLASS
CONDITIONING
in 21 min
buy in: 1600m run
then amrap
Rx
10 chest to bar
5m handstand walk
10 thruster 50/35
5m handstand walk
Sc
10 pull up
5m handstand walk / 10 shoulder tap
10 thruster 40/30
5m handstand walk / 10 shoulder tap
ENDURANCE
35 min amrap
15 kb deadlift high pull 24/16
3 wall climb
8+2 cal row
EXTRA
SKILLS
5 set
1 min on 1 min off
amrap double under
BODY ARMOR
pendlay row 5 x 6-8 buffer 1
MOBILITY