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Mercoledì 12 Ottobre 2022
PROGRAM
PRE SEASON
emom 12
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
every 1:30 x 6
3-5 ice cream maker
every 1:30 x 6
3-5 skin the cat
IN SEASON
Not for time (medium pace)
500m row
12 ring muscle up
500m row
10 ring muscle up
500m row
8 ring muscle up
500m row
6 ring muscle up
500m row
1 set, max unbroken pull up
CLASS PLUS
5 Superset deadlift + heavy swing
5 Deadlift 70%
30" rest
8-10 heavy swing 2kb (tot ½ bodyweigth circa)
90" rest
WORKOUT OF THE DAY
COMPETITOR
for time:
20 thruster
rest 1 min
20 snatch
rest 1 min
20 clean and jerk
weight: 60/40
CLASS
STRENGTH
In 14 min
7 set, ramping a partire dal 50%
1 power snatch
2 hang squat snatch
SKILL
7 set, ramping
3 power snatch
3 hang squat snatch
CONDITIONING
For time:
10 power snatch 40/30
10 burpee over the bar
10 power snatch 50/35
10 burpee over the bar
10 power snatch 60/40
10 burpee over the bar
Time cap: 10 min
ENDURANCE
30 min amrap
15 cal row
15 burpee over the row
30 dumbbell snatch 20/15
30" rest
EXTRA
AEROBIC POWER
For time
21-18-15-12-9 wall ball
45 double under
BODY ARMOR
Gorilla row kb + reverse fly Dumbbell
4 x 8/8 + 8
Buffer 1
Dumbbell high pull
4 x 10-8
MOBILITY
6'22"