maggio 3, 2024
- routine: lats + core
- on a 23-minutes running clock:
- from 0:00 to 08:00
- build to a 1-rep max squat snatch
- from 08:00 to 18:00
- 1mile run
- from 18:00 to 23:00
- max squat snatch @ 65% 1 RM
- _ _ _ _ _ _ _
- extra workout::
- 5 minutes clock:
- 21-15-9
- box jump (50/60 cm)
- GHD sit-up
- 5 minutes clock
- 21-15-9
- kettlebell american swing (16/24 kg)
- 18-12-6 cal ski
maggio 2, 2024
- routine: strenght
- on a eight-minutes clock
- 5-4-3-2-1 ladder for max reps of:
- strict pull-up
- strict handstand push-up
- AMRAP 25 with a partner:
- 20 wall-ball shot (2.7/3 m)(6/9 kg)
- 8 bar muscle-up
- 5 wall walk + burpees
- – Partners split work as needed.
- _ _ _ _ _ _ _
- extra workout:
- three rounds for load:
- 7 strict toes to bar
- 50m bear hug Dball carry (30/50 kg)
- 7m handstand walk
- – Rest 1:00 between rounds.
maggio 1, 2024
- routine: pull-up technique
- EMoM 12 minutes
- 1: 14 one-arm overhead walking lunges
- (16/24 kg kettlebell)
- 2: 8 strict pull-up
- 3: 5 KB strict press/arm
- Quarterfinals Workout 4
- Complete as many reps as possible
- in 10 minutes of:
- 10 clean and jerks, weight 1*
- Rest 1 minute
- 10 clean and jerks, weight 2*
- Rest 1 minute
- 10 clean and jerks, weight 3*
- Rest 1 minute
- Max-reps clean and jerks in time remaining, weight 4*
- * weight reference:
- 55%, 70%, 85% 90% 1RM
- _ _ _ _ _ _ _
- 1 set:
- 2:00 L-sit (accumulate)
- 60 seated leg raises over the dumbbell
- 50 dumbbell glute bridge raises (35/50 lb)
- 1-min handstand hold
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