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Giovedì 19 Ottobre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
5 set 90% press
1 press + 2 push press + 3 push jerk
4 x 2 jerk da rack 85% (jerk)
Z press 2 kettlebell
4 x 8
CLASS PLUS
In 15 min
Handstand walk practice
WORKOUT OF THE DAY
COMPETITOR
amrap 18’:
20 dumbbell snatch 25/17,5kg
100 double under
20 pull up
5 wall walk
CLASS
CONDITIONING
x3/x2 team wod, I go you go
20 min amrap
27/21 cal row
21/15 cal bike
15/12 hspu
12/9 front squat 60/40
BODY ARMOR
5 min amrap
plate russian sit up 15/10
EXTRA
MOBILITY
BODY ARMOR
5 superset
8 sumo kettlebell row
8 zottman curl
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4+140, ma.... Dumbbell da 20 e 10 strict pull up (calcolo : 1 strict pu = 2 pu).
La morale di questa storia è che Miki fa schifo!!! Eeeee