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Lunedì 19 Giugno 2023
PROGRAM
PRE SEASON
GYMNASTIC STRENGTH
Elite per chi ha gli strict ring muscle up
5 x 2-3 skin the cat
Rx per chi fa fatica sugli strict rmu
5 x 2-3 strict ring muscle up, utilizzare se necessario il Gymnastic Forza
Scaled per chi fa fatica sui rmu
5 x 2-3 ring muscle up
GYMNASTIC CONDITIONING
For time:
5 round
5 burpee pull over
5 kb deficit handstand push up (2x32kg)
5 box jump 100/75
CLASS PLUS
10' emom
odd: 30" max ghd sit up
even: 30" max hip extension
WORKOUT OF THE DAY
COMPETITOR
Amrap 18’:
Elite
1 bear complex 100/70kg
2 strict ring muscle up
3 burpee over the wall 100 cm
4 wall walk
200 m run
Rx
1 bear complex 90/60kg
2 ring muscle up
3 burpee over the wall 100 cm
4 wall walk
200 m run
*Bear complex:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead
CLASS
STRENGTH
In 10 min
find 1RM press (da terra)
SKILL
10 min emom
1 power clean
1 press
1 push press
1 push jerk
CONDITIONING
For time
10-9-8-7-6-5-4-3-2-1
push jerk 60/40kg
strict pull up
time cap: 13 min
ENDURANCE
5 round
500m row
50 kb push press 16/12
EXTRA
MOBILITY
MONO SKILL PROGRAM
3 round, 1'30" on 30" off
devil press 2x15/2x10
4+1 wall walk @90