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Giovedì 4 Aprile 2024
PROGRAM
PRE SEASON
GYMNASTIC
8' emom
1-3 heavy muscle up (ring/weighted/strict)
every 2' x 6
5-10" front lever progression
5-6m handstand walk skill (rampa/pirouette)
every 2' x 3
15m handstand walk afap
CLASS PLUS
10' emom
1 weighted parallel dip
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING
20 min amrap
15 pull up
15 box jump over
15/12 cal row
GYMNASTIC
10' emom
odd: 10-15 hollow body rock
even: 5-10 russian dip
CLASS
CONDITIONING: 24.1
For time:
21-15-9 ripetizioni di
dumbbell snatch, braccio 1
lateral burpee over dumbbell
dumbbell snatch, braccio 2
lateral burpee over dumbbell
Time cap: 15 min
Dumbbell: 25-20/15
*Ufficiale: 22,5/15
STAMINA (no score)
6 min amrap
6dx/6sx goblet split squat
stesso db utilizzato per il conditioning
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Due blocchi a scelta tra:
Back squat
1 x 7 60%
1 x 5 70%
FIND 5RM tecnici
Back squat stop1” bottom
2 x 3 80% 5RM
Deadlift
1 x 5 65%
1 x 5 75%
1 x 3 80%
1 x 1 85%
2 x 1 90%
2 x 2 70% stop 1” below knee
seated goodmorning
3 x 8 buffer 2
Press
Press 1”stop a ½ della eccentrica
1 x 5 50%
1 x 3 60%
3 x 3 65-70%
Press esplosivo
3 x 3 75%
9+30