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Venerdì 20 Settembre 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
3 press behind neck 3 jerk 3 front squat
3 x empty bar
1 power clean 3 jerk 1 front squat
1 x 50%
1 x 60%
2 x 70%
1 squat clean 2 jerk
2 x 75% max 60” rest
3 x 80% max 60” rest
1 squat clean 3 jerk drive
1 x 70% clean
1 x 80%
1 x 85%
3 x 90%
GYMNASTIC
every 1'30" x 6
3 skin the cat
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
every 2' x 6
max ub strict ring dip
directly into
max ub kipping ring dip
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Clean & jerk
3 press behind neck 3 jerk 3 front squat
3 x empty bar
1 power clean 3 jerk 1 front squat
1 x 50%
1 x 60%
2 x 70%
1 squat clean 2 jerk
2 x 75% max 60” rest
3 x 80% max 60” rest
1 squat clean 3 jerk drive
1 x 70% clean
1 x 80%
1 x 85%
3 x 90%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
For time:
3 round
12 (6/6) dumbbell hang clean and jerk 30/22,5
12 gymnastic complex (1 pull up + 1 toes to bar)
BODY ARMOR
6 Pendlay row + 8 dumbbell curl + 8 rear fly
4 superset - cedimento solo su curl e fly
CLASS
STRENGTH
8 min emom
2-3 weighted pull up
SKILL
8 min practice
rope climb
CONDITIONING
4 round (16 min)
50" on, 10" off,
2 rope climb [6 chin up]
max cal row
max cal air bike
rest
penalty: ogni rope climb persa -5 cal
score: calorie totali
Wod: 12’55’’ RX