.png){kind=small}
Venerdì 28 Ottobre 2022
PROGRAM
PRE SEASON
Deadlift 5 Superset deadlift + heavy swing
A - 5 Deadlift 75%
30" rest
B - 8-10 heavy swing 2kb (½ bodyweigth circa)
90" rest
Dip stop 1" bottom (parallele)
3 x 5 bodyweight
Dip weighted
5 x 3 buffer 1
IN SEASON
For quality:
2 deadlift 80/55
8 ring dip
200m run
2 deadlift 100/70
8 ring dip
200m run
2 deadlift 120/90
8 ring dip
200m run
2 deadlift 140/110
8 ring dip
200m run
2 deadlift 160/130
8 ring dip
200m run
4 deadlift 140/110
8 ring dip
200m run
4 deadlift 120/90
8 ring dip
200m run
4 deadlift 100/70
CLASS PLUS
10-9-8-7-6-5-5-5 ripetizioni di
narrow grip bench press
1 min rest
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
10 m front rack walking lunges 60/40kg
2 legless rope climb
10 m back rack walking lunges
15 strict handstand push ups
CLASS
STRENGTH (solo per gli Rx)
In 12 min
trovare 1rm
over head squat (from rack)
SKILL Scaled
8 set, ramping
2 power snatch tng
3 overhead squat
SKILL Beginner
8 superset
5 overhead squat 3" stop in buca (empty barbell)
10 reverse snow angel
CONDITIONING
10 min emom
3 burpee over the bar
then amrap 1 snatch + 2 overhead (complex)
Rx: 50/35kg
Scaled: 40/30kg
Beginner: amrap power snatch
ENDURANCE
30 min amrap
300m row
10 alternated db snatch 20/15kg
10 goblet squat 20/15kg
30”rest
EXTRA
GYMNASTIC
5 superset
6/6 weighted pistol squat buffer 2
6 weighted pull up buffer 1
MOBILITY