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Martedì 21 Marzo 2021
PROGRAM
PRE SEASON
Back squat
1 x 6 65%
1 x 4 70%
1 x 4 75%
1 x 9 75%
1 x 6 75%
1 x Max tecnico 85% (esaurimento tecnico)
Back squat 3130 tempo (3” a scendere 3” a salire)
3 x 1 85%
(post wod)
every 2 min x 5
1 legless rope climb
10-15 slow hollow push up
CLASS PLUS
one arm dumbbell row in appoggio su panca
5 x 10-12
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
20 dumbbell snatch 22,5/15kg
15 toes to bar
10 burpee over the dumbbell
1’ rest
CLASS
STRENGTH
In 12 min
5 x 8, front squat 65-70% (da terra)
SKILL
12 min emom
odd: double under practice
even: 2/3 toes to bar progression + amrap db goblet squat
CONDITIONING
8 min amrap
6 alt. db clean 25/15
8 toes to bar
21 double under [10 double under / 50 single under]
EXTRA
CORE
10 round
20" pike pulse
20" plank
20" rest
MOBILITY
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