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Giovedì 9 Marzo 2023
PROGRAM
OFF SEASON
Floating clean deadlift
3 x 4 90% clean
Banded stability overhead press
5 x 5 RPE 9
Kettlebell one arm push press
4 x 6/6 veloce, cercare il blocco sulla spalla
every 3' x 6
6-8 strict toes to bar
15-30m handstand walk
PRE SEASON
Floating clean deadlift
3 x 4 90% clean
Banded stability overhead press
5 x 5 RPE 9
Kettlebell one arm push press
4 x 6/6 veloce, cercare il blocco sulla spalla
CLASS PLUS
5 x 1 jerk (da rack) 80-90%
non andare a massimale
WORKOUT OF THE DAY
COMPETITOR
Amrap 18’:
200 m run
20 box jump 60/50cm
20 pull up
20 db snatch 25/17,5kg
CLASS
STREGTH
In 12 min
find 1rm front squat (da rack)
SKILL
12 min emom
odd: 2 power clean + 2 front squat 2" stop in buca
even: 3 toes to bar / toes to bar progression
CONDITIONING
13 min amrap
3 front squat 70/45
5 toes to bar
7 burpee over the bar
EXTRA
BODY ARMOR
8 Pendlay row 8 dumbbell curl 8 rear fly
4 superset - cedimento solo su curl e fly
MOBILITY
15 pull Up del 4rd