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Venerdì 13 Giugno 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk
Focus: Velocità incastro
2 Muscle Clean + 2 Front Squat + 2 Split Jerk
3 x EB
2 Squat Clean + 1 Front Squat + 1 Jerk
3 x 65%,
3 x 70%
4 x 75%
3 Clean Pull + 1 Floating DL
4 x 85%
STRENGTH
Front squat
1 x 3 80%
1 x 3 85%
4 x 1 90%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Press
1 x 5 50%
1 x 5 60%
1 x 5 70%
4 x 5 75%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Clean & Jerk
Focus: Velocità incastro
Beginner
2 Hang Muscle Clean + 2 Front Squat + Tall Jerk
3 x EB
2 Hang Power Clean + 2 Front Squat
2 x 45%
2 Hang Squat Clean + 2 Front Squat
3 x 55%
2 Power Clean + 1 Jerk
4 x 65%
Clean Pull
3 x 3 @ 70%
Advance
2 Muscle Clean + 2 Front Squat + 2 Split Jerk
3 x EB
2 Squat Clean + 1 Front Squat + 1 Jerk
3 x 65%,
3 x 70%
4 x 75%
3 Clean Pull + 1 Floating DL
4 x 85%
WORKOUT OF THE DAY
COMPETITOR (1)
BENCHMARK: D.T.
For time
5 round
12 deadlift
9 hang power clean
6 push jerk
Barbell: 70/50
BODY ARMOR
4 superset
6 cyclist goblet squat 3110 tempo
3 box jump max height
CLASS (c2)
STRENGTH
Every 90" x 6
1 deadlift + 1 hang power clean + 3 rebound push jerk
SKILL
9 min emom
2 deadlift + 2 hang power clean + 2 push jerk
BENCHMARK: D.T.
For time
5 round
12 deadlift
9 hang power clean
6 push jerk
Time cap: 13 min
Elite (carico ufficiale): 70/50
Rx: 60/40
DAVIDE & TOMMASO
Mister 12'50#45
Ste 12:45#45
Claudio 12:44#5
Marti 11:24 elite
Niki 12:30 rx
Davide 12:20#50
Pappa 9:52#50
Ale dv 9:56#35
Riki amrap#50
Sguino 12:55 elite
Luca 12:22#50
Nicc 12:12 #50
Fil 11:12#50
Gabri-16#50
Ale coach -12 Rx
Gian 9:48#50
Med 12:40 #50
Giacomo 11:22#50
Ciccio 12:02 rx
Simo C 8:20#40
Pistone 11:05 RX
Sergio 9:24 Rx
Ceres 11:07#45
Prandi 12:02#50
Dario -14#45
Fra 13:00#30
Ros 10:40#50
Andrea M 12:35#50
Matteo
Dino 11:00#50
Pietro
Claudio 9:45#40
Eros 11:56 RX
Brian -14#45
Mauro 12:10#40
Marco 11:34#40
Vitto 10:35#50
Gianca
Fabio 11:20#50
Mirko 13'03 Rx
Fabio 10'44 #50
Vadis 9'48 #35
Gabri 12 #55
Miky 11'40 Rx
Michael 8'40 #40
Luca 7'00 #40
Giuse 11'56 #50
Ema 10'30 #40
Andre 9'39 #50
Ale 12'20 #40
Dani 9'30 #25
Prof 10'10 #40
Mere 8'10 RX
Mattia -4 Elite
Guido 7'54 #50
DANIELA & TINA
Vale 10:01#27,5
Ste 11:21#30
Martina 11:24 elite
Niki 12:30 rx
Ele 11:10#25
Simo 9:54 rx
Eli 9:21 rx
Vale 11:30#30
Marta 11:10#15
Giada 13:00#35
Dani 9:14 Rx
Eli u 8:20 rx
Ferri 12:45 ELITE 💃💃💃
Ramona 10:30 #25
Sara 11'59 #35
Gloria 10'10 #20
Fabi 11'38 #20
Debora 9'00 #20
Alessia 10'30 22,5
Serena 11'48 #32,5
Fedra 7'03 #35
Monica 11'10 #20
Ila 9'30 RX
Nicole 11'50 #15
Giulia 10'20 #25
Techi 9'35 Rx
Mire 8'04 #30
Vane 9'14 #35