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Giovedì 11 Aprile 2024
PROGRAM
PRE SEASON
STRENGTH
Power clean + Push press
1 x 1+7 60%
1 x 1+5 70%
1 x 1+3 80%
1 x 1+1 85%
1 x 1+1 90%
1 x 1+3 85%
1 x 1+5 80%
1 x 1+7 75%
KETTLEBELL STAMINA
(segnare nei commenti il numero complessivo di ripetizioni)
4 round
1 min on, 2 min off
hang clean & jerk 2x24/2x16
CLASS PLUS
Back squat
1 x 5 70%
5 x 5 90% 5RM week 1
STEELMAN PROG.
STRENGTH
Power clean + Push press + 30" sandbag hold
1 x 1+7 60%
1 x 1+5 70%
1 x 1+3 80%
1 x 1+1 85%
1 x 1+1 90%
1 x 1+3 85%
1 x 1+5 80%
1 x 1+7 75%
KETTLEBELL STAMINA
(segnare nei commenti il numero complessivo di ripetizioni)
4 round
1 min on, 2 min off
hang clean 2x32
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
20 min amrap
max ub bar complex*
400m run
Bar complex: 2 toes to bar + 1 muscle up
Score: ripetizioni complessive di bar complex
CORE
Not for time
accumulare 60 candlestick
mani in tenuta su kettlebell
CLASS
SKILL
Gymnastic skill
CONDITIONING
20 min amrap
max ub bar complex
400m run
Bar complex
Elite: 2 toes to bar + 1 muscle up: 8pt M / 12pt W
Rx: 2 toes to bar + 1 chest to bar: 4pt M / 6pt W
Scaled 1: 2 toes to bar + 1 pull up: 1pt M / 2pt W
Scaled 1-: come scaled 1 ma senza rispettare a pieno gli standard
Score: punti
Scaled 2: no complex
6 banded pull up
12 knee to chest
score: round
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Push press
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 3 85%
1 x 5 80%
1 x 7 75%
Deadlift
1 x 5 65%
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Back squat
1 x 7 60%
1 x 5 70%
5 x 5 90% 5RM week 1
CORE
Not for time
accumulare 60 candlestick
mani in tenuta su kettlebell
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