.png){kind=small}
Martedì 28 Gennaio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING: CLEAN & JERK
1 clean pull + 1 low hang squat clean + 2 jerk
1 x 60%
1 x 70%
3 squat clean + 1 jerk
1 x 75%
1 x 80%
2 squat clean + 1 jerk
2 x 85-90%
STRENGTH & WEIGHTLIFTING
5 superset
4 clean pull 105% clean
4 deficit wall facing handstand push up
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
bridge floor press
5 x 8, buffer 2
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
sots press snatch grip
3 x 5 eb
2 muscle snatch 2 hip squat snatch
2 x eb
2 x 40%
power snatch stop 1” receiving pos (half squat)
1 x 3 50%
1 x 3 60%
2 x 3 65%
complex
1 snatch pull no feet 2 hang squat snatch 2 back thruster
1 x 70%
find max load in 4 sets
hip squat snatch
3 x 3 60-70%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
For time:
1000/800m row
2 min rest
21-15-9 ripetizioni di
hang power clean 60/40
deficit handstand push up (dischi da 20kg sia uomo che donna)
2 min rest
1000/800m row
CORE
8 min emom
8-12 hollow v-up
CLASS (c2)
STRENGTH
8 min emom
2 deadlift (no tng) 85%
SKILL
8 min emom
3 deadlift 1" stop al ginocchio
CONDITIONING
For time:
3 round
20 american swing 32/24
30m handstand walk [60 shoulder tap]
Time cap: 10 min
20:13