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Lunedì 26 Febbraio 2024
PROGRAM
PRE SEASON
STRENGTH
Back squat
1 x 5 60%
1 x 5 70%
1 x 5 75%
5 x 5 80%
GYMNASTICS & ATHLETICS
5 superset
6 deficit wall facing handstand push up
3dx/3sx one leg box jump, stop 1” in landing*
*saltare a una gamba sul box e cercare 1-2” di stop in equilibrio e isometria
CLASS PLUS
clean high pull
6 x 4 100% clean
WORKOUT OF THE DAY
COMPETITOR
amrap 13’
5 wall walk
10 deadlift 120-80kg
5 ring muscle up
10 burpee over the wall
CLASS
STRENGTH
12 min emom
odd: max unbroken strict toes to bar / strict knee to elbow /strict knee to chest
even: max unbroken strict ring dip / strict parallel dip
CONDITIONING
For time:
8 round
10 dumbbell hang clean
10 toes to bar
10 one arm front rack lunge
Time cap: 12 min
Rx: 25/15
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
AEROBIC CAPACITY
1000 m row easy pace
3 min rest
For time:
1000 m row
200 double under
800 m row
150 double under
600 m row
100 double under
400 m row
50 double under
then...
3 min rest
1000 m row easy pace
F**K THE WEAKNESS
prenotazione su open box
12:00 - 13:00
WEIGHTLIFTING
Snatch
3 muscle snatch 3 hip snatch (in squat)
3 x eb
3 Power snatch 2 ohs
1 x 60%
2 Power snatch 2 ohs
1 x 65%
1 x 70%
Squat snatch
1 x 3 70%
1 x 2 75%
2 x 2 80%
4 x 2 85%
Power snatch
half squat receiving position stop 1"
4 x 2 70%
Snatch deadlift stop 1" below & above knee
1 x 4 80%
5 x 4 90%
EXTRA
BODY ARMOR
one hand ring row
5 x 8dx/8sx
3+3rx