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Venerdì 24 Giugno 2022
PROGRAMS
PRE SEASON
Deadlift
1 x 4 50%
1 x 4 60%
1 x 4 65%
4 MAV - Salire di 3-5% a set fino a cedimento tecnico, le reps devono essere sempre fluide
con l'ultimo carico del mav eseguire 2 x 2 con stop sotto al ginocchio
7 superset
1-5 strict ring muscle up*
8m obstacle handstand walk
*utilizzare Gymnastic Forza o elastici
IN SEASON
Not for time
21-15-9
L-chin up
deadlift 130/100
directly into...
1600m run
directly into...
60m handstand walk
CLASS PLUS
Front squat
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 2 75%
Trovare 2RM del giorno
WORKOUT OF THE DAY
COMPETITOR
Ema the Judge
for time
10 round
3 ring muscle up
3 front squat 90/60
12-8 cal bike
Time cap: 21 min
CLASS
STRENGTH (per scaled)
every 2 min x 8
3 heavy box pike push up
directly into...
6-10 double DB press
SKILL (per elite e rx)
16 min to work on HS walk
CONDITIONING
Elite
10 min amrap
7 deficit hspu (2x20/2x10)
14 box jump
49 double under
Rx
10 min amrap
7 hspu
14 box jump
49 double under
Scaled
10 min amrap
3 wall climb
14 box jump
21 double under / 98 single under
EXTRA
AEROBIC CAPACITY
40 min emom
a. 4x10m shuttle run
b. amrap cal bike
c. rest
MOBILITY
15'32"
1600 mt run : 6'26"