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Martedì 6 Dicembre 2022
PROGRAM
OFF SEASON
3 Sots press + 3 snatch balance
3 x eb
3 Snatch balance + 1 ohs
1 x 60% snatch
1 x 70%
1 x 80%
3 x 85-90%
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
1 x 2 85%
2 onde
Heel elevated goblet squat 3110 tempo
4 x 5 buffer 2
Chinese plank + russian twist ghd
45" + 20 x 5
PRE SEASON
Back squat
1 x 8 60%
1 x 6 70%
1 x 4 80%
1 x 2 85%
2 onde
10 min emom
odd: 1 legless rope climb
even: 30" amrap kb clean 32/24kg
IN SEASON
10 min emom
odd:
1 legless rope climb
amrap kb clean 32/24kg
even: rest
(post metcon)
7 round afap
1 deadlift 90%
10 cal bike
2 min rest
CLASS PLUS
Deadlift
1 x 6 60%
1 x 4 70%
1 x 4 80%
3 x 2 85%
WORKOUT OF THE DAY
COMPETITOR
For time:
1500 m row
100 wall ball 9/6kg
50 burpee over the rower
CLASS
CONDITIONING
team wod
In 26 min
Team x2, I go you go
1500 m row
100 wall ball 9/6kg
50 burpee
100 wall ball
1500m row
then amrap
m double hands push plate bear crawl 20/15 kg
Team x3
Tutto invariato tranne i burpee che dovranno essere eseguiti in syncro, due membri alla volta.
EXTRA
CORE
Chinese plank back con kb appoggiata sull'addome + russian twist ghd
45" + 20 x 4
MOBILITY
Competitor: Ale 18’11” Dome 15’33” Marco S. 16’55”