.png){kind=small}
Venerdì 7 Luglio 2023
PROGRAM
PRE SEASON
GYMNASTIC STRENGTH
5 x 5 wall facing handstand push up
1 min rest
HYBRID CONDITIONING
every 3 min x 5
3 deadlift tng 80%
20 m handstand walk, blocchi da 5m, provare a collegare due blocchi faccendo inversione di marcia senza scendere dalla verticale
CLASS PLUS
power jerk 2 stop (1”dip, 1” receiving position)
2 x 3 75%
2 x 2 80%
WORKOUT OF THE DAY
COMPETITOR
For time:
3 round
400 m run
30 back squat 60/40kg (da terra)
30 toes to bar
CLASS
CONDITIONING
1’30”on 30”off, 24 min (4 round)
amrap cal bike
amrap burpee toes to bar
amrap rope climb
score: a+b+c
1 cal row = 1pt.
1 burpee toes to bar = 1pt.
1 rope climb = 6pt.
rope climb, scaling option:
rope climb a mezzo target = 3pt.
strict pull up = 1pt.
ENDURANCE
30 min emom
cal row
burpee
medball sit up
EXTRA
MOBILITY
BODY ARMOR
Beck rack split squat con deficit ( piede anteriore su disco da 20/15kg)
4 x 10/10, 1 min rest tra una gamba e l'altra e tra un set e l'altro
21'35