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Venerdì 12 Aprile 2024
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 paused (dip) jerk 2 jerk
3 x eb
1 power clean 3 paused jerk
1 x 50%
1 x 60%
1 x 70%
3 x 75%
1 squat clean 2 jerk
3 x 80%
clean pull
4 x 3 105%
STRENGTH
Deadlift
1 x 5 75%
1 x 3 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
CLASS PLUS
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%
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: French Throwdown Qualifier, Workout 3
16’ amrap
100/80 cal row
80 wall ball
60 box jump over
40 burpee over the bar
20 overhead squat 70/45
BODY ARMOR
5 set
8/8 Single arm dumbbell row (appoggio su rig)
CLASS
STRENGTH
10 min emom
2-3 wall facing hspu / strict hspu / box pike push up
CONDITIONING
every 2 min x 5
12 alternate kettlebell power clean 32/24
amrap handstand push up [dumbbell push press]
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & jerk
2 muscle clean 2 paused (dip) jerk 2 jerk
3 x eb
1 power clean 3 paused jerk
1 x 50%
1 x 60%
1 x 70%
3 x 75%
1 squat clean 2 jerk
3 x 80%
hang squat clean
1 x 2 70%
1 x 2 75%
1 x 2 80%
find 2RM
clean pull
4 x 3 105%
3 ohs