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Lunedì 17 Luglio 2023
PROGRAM
PRE SEASON
Deadlift
1 x 6 65%
1 x 6 70%
1 x 4 75%
Arrivare a 4 reps RPE 9
Togliere il 10% dal carico trovato ed eseguire:
every 3' x 4
2 deadlift tng
amrap cross over / double cross over
CLASS PLUS
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
5 wall walk
5 chest to wall handstand push up
10 strict pull up
20 pistol
100 double under
CLASS
STRENGTH
In 12 min
find 2rm squat clean
SKILL
In 12 min
8 set
1 power clean
2 hang squat clean
2 push press
CONDITIONING
Time cap 8 min
Elite: Heavy Fran
15-12-9 ripetizioni di
thruster 50/35
chest to bar
Rx: Fran
21-15-9 ripetizioni di
thruster 40/30
pull up
Scaled: Short Fran
15-12-9 ripetizioni di
thruster 40/30
pull up
Rookie: Scaled fran
21-15-9 ripetizioni di
thruster
banded pull up
ENDURANCE
27 min amrap
600m run
12 one arm kettlebell thruster 16/12
12 kettlebell leg up touch crunch 12/8
EXTRA
MOBILITY
BODY ARMOR
emom 15'
max bulgarian squat 30"dx + 30"sx (2x25/2x17,5)
max bent over row (mano su panca) 30"dx + 30"sx (1x25/1x17,5)
30" max bench press + 30" rest (2x25/2x17,5)
15’02”