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Venerdì 23 Settembre 2022
PROGRAM
PRE SEASON
Deadlift
EMOM 14
Min A - 4 deadlift 70%
Min B - 10-12 russian swing (esplosivi 24-32kg)
Back squat stop 1” bottom
1 x 5 60% 1 x 5 70% 1 x 3 80% Find 3RM
- 10% 3 x 1
Weighted parallel dip
2 x 5 buffer 1
4 x 3 buffer 1
IN SEASON
Deadlift
EMOM 14
Min A - 4 deadlift 70%
Min B - 10-12 russian swing (esplosivi 24-32kg)
(post conditioning)
every 3 min x 7 con vest 10/5
max ub ring dip
10 x 15m shuttle run
CLASS PLUS
8 x max ub half strict toes to bar + 10 pike pulse
WORKOUT OF THE DAY
COMPETITOR
for time:
2 legless rope climb
10 front squat 40/30kg
rest 45”
2 legless rope climb
10 front squat 60/40kg
rest 45”
2 legless rope climb
10 front squat 80/55kg
rest 45”
2 legless rope climb
10 front squat 100/70kg
CLASS
CONDITIONING
3 round
every 2 min, 1’40” on 20”off
A 1’40” amrap
cal row
B 1’40” amrap
deficit handstand push up 2x20/2x10
C 1’40” amrap
cal bike
D 1’40” amrap
pistol squat
ENDURANCE
3 round
every 2 min, 1’40” on 20”off
A 1’40” amrap
ski erg
B 1’40” amrap
push press 2x15/2x10
C 1’40” amrap
burpee
D 1’40” amrap
box step up 2x15/2x10
EXTRA
AEROBIC POWER
3 round
30" max effort air bike
30" max effort ski erg
60" rest
MOBILITY
8'33"