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Giovedì 18 Aprile 2024
PROGRAM
PRE SEASON
GYMNASTIC CONDITIONING
Every 2' x 6
50% max ub ring muscle up
directly into
2-3 skin the cat
MURPH PREP.
4 round
con vest 9/6kg
max ub pull up (minimo 18/15 rep)
30 push up
3 min rest
CLASS PLUS
Every 90" x 8
2 power snatch, heavy weight
WORKOUT OF THE DAY
COMPETITOR
SPECIFIC CONDITIONING
4' amrap
burpee box jump
6' rest
cal ski erg
MIDLINE
6' amrap
10 hollow V-up
15 hyperextension
CLASS
GYMNASTIC CONDITIONING
8 min, 20”on 10”off
handstand walk, for max meters
GYMNASTIC SKILL
8 min, work on
handstand walk / handstand
CONDITIONING
14 min amrap
1+1 wall walk
4+4 box jump over
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
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%
Find 1RM of the day
Back squat
1 x 6 60%
1 x 6 70%
1 x 4 80%
FIND 4RM
Press 1”stop a ½ della eccentrica
1 x 5 50%
1 x 3 60%
1 x 3 65%
3 x 3 70-75%
Press esplosivo
3 x 3 80%
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