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Giovedì 11 Luglio 2024
PROGRAM
IN SEASON
STRENGTH
Press
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 75%
GYMNASTIC
every 2'30" x 5
max unbroken bar muscle up
CLASS PLUS
Press
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 75%
F*CK THE WEAKNESS
STRENGTH
Press
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 75%
Back squat
1 x 5 60%
1 x 5 70%
1 x 3 80%
1 x 3 85%
3 x 3 al 90% del 3RM della settimana precedente
Floating deadlift
1 x 5 50%
1 x 5 60%
1 x 5 70%
3 x 3 75%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING A
For time
2 round
30 wall ball 12/9kg
20 push press 2x22,5/2x15
10 wall climb
CONDITIONING B
For time:
3 round
100 double under
30 ghd sit up
BODY ARMOR
4 superset
10 dumbbell lateral fly (alzate lat)
8 dumbbell high pull 4
CLASS
STRENGTH
In 12 min
6x3 front squat 80-85%
da rack
SKILL
In 12 min
6x6 front squat, da terra
CONDITIONING
9 min amrap
Elite
2+2 burpee ring muscle up
7 thruster 50/35
Rx
2+2 burpee bar muscle up
7 thruster 50/35
Scaled 1
2+2 burpee chest to bar
7 thruster 50/35
Scaled 2
2+2 burpee pull up
7 thruster 40/30
Scaled 3
2+2 burpee
2+2 banded pull up
7 thruster