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Martedì 25 Marzo 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 set
1 muscle snatch 2 hang power snatch 2 snatch drop
3 x eb
1 snatch deadlift 3 hang power snatch
1 x 50%
1 x 60%
2 x 65%
1 snatch deadlift 2 hang squat snatch
1 x 70%
4 sets @90% from complex of week 1
Squat snatch
1 x 3 80%
2 x 2 85%
STRENGTH
Snatch pull stop 1”above knee
3 x 3 100% snatch
Snatch pull
4 x 2 110%
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
12 min emom
max ghd sit up
40" side plank sx
40" side plank dx
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
5 Cuban press 5 sots press empty barbell
3 set
1 muscle snatch 2 hang power snatch 2 snatch drop
3 x eb
1 snatch deadlift 3 hang power snatch
1 x 50%
1 x 60%
2 x 65%
1 snatch deadlift 2 hang squat snatch
1 x 70%
4 sets @90% from complex of week 1
Squat snatch
1 x 3 80%
2 x 2 85%
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
Team x2
For time:
120 shoulder to overhead 50/35
120 front rack reverse lunge 50/35
120 cal row
Individual
For time:
60 shoulder to overhead 50/35
60 front rack reverse lunge 50/35
60 cal row
CORE
8 min emom
50" side plank sx
50" side plank dx
CLASS (c2)
CONDITIONING
10 min emom
odd: max power clean 60/40
even: 2 wall walk + max box jump
Score: somma delle ripetizioni di clean e box jump
3 min rest ...
BODY ARMOR
10 min emom
odd: romanian deadlift 80/55
even: push up
Fede + Sguino 16’00