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Mercoledì 15 Marzo 2023
PROGRAM
OFF SEASON
Front squat fluido
7sx3 80%
Military press
1 x 5 70%
1 x 3 80%
1 x 1 90%
1 x 5 75%
1 x 3 85%
1 x 1 95%
5-6 Strict toes to ring + 8-10 banded pulldown
5 superset
PRE SEASON
Military press
1 x 5 70% 1 x 3 80% 1 x 1 90% 1 x 5 75% 1 x 3 85% 1 x 1 95%
10 min emom
odd: lavoro su freestanding handstand / free handstand push up
even: 5-6 strict handstand push up
CLASS PLUS
10 round
30" lavoro su freestanding handstand
30" hollow body hold
30" rest
WORKOUT OF THE DAY
COMPETITOR
2 rounds:
25 deadlift 60/40kg
30 pull ups
25 front squat
30 m handstand walk (4x7,5m)
25 shoulder to overhead
30 pistols
CLASS
STREGTH
In 12 min
find 1RM snatch
SKILL
12 min emom
odd: 1 high pull + 2 hang power snatch + 1 overhead squat 2" stop in buca
even: 6 box pistol squat
CONDITIONING
For time:
4 round
7 snatch 50/35kg
9 push up
12 pistol squat
Time cap: 9 min
ENDURANCE
30 min amrap
500m row
20 push up
20 dumbbell hang power snatch 20/15kg
20 reverse goblet lunge 20/15kg
1 min rest
EXTRA
AEROBIC POWER
3 round
2 min on, 2 min off
20/16 cal air bike
amrap devil press 2x15/2x10
MOBILITY