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Venerdì 30 Dicembre 2022
PROGRAM
OFF SEASON
Deadlift
1 x 7 60% 1 x 5 70% 1 x 3 80% 1 x 1 90% 1 x 5 75% 1 x 3 85% 1 x 1 95%
Pendlay row 4 x 6-8 buffer 1
10 Dumbbell rear fly + 10 banded pull down
4 sets
PRE SEASON
Deadlift
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 90%
1 x 5 75%
1 x 3 85%
1 x 1 95%
Pendlay row
4 x 6-8 buffer 1
10 Dumbbell rear fly + 10 banded pull down
4 sets
IN SEASON
every 3 min x 6
2 deadlift at 90%
directly into max ub deficit (20/15 cm) handstand push up
CLASS PLUS
every 2 min x 6
max ub handstand push up
WORKOUT OF THE DAY
COMPETITOR
“Amanda”
For time:
9-7-5 ripetizioni di
ring muscle up
squat snatch 60/40kg
CLASS
CONDITIONING A: “Amanda”
For time:
Elite
9-7-5 ripetizioni di
ring muscle up
squat snatch 60/40kg
Rx
9-7-5 ripetizioni di
bar muscle up
squat snatch 60/40kg
Scaled
9-7-5 ripetizioni di
banded bar muscle up
squat snatch
Time cap: 8 min
SKILL A: “Amanda”
8 min emom
odd: work on ring dip / parallel dip
even: work on squat snatch
CONDITIONING B
7 min amrap
double under
SKILL B
7 min work on
double under
ENDURANCE
7 min amrap
double under
7 min amrap
burpee pull up / burpee knee to chest
7 min amrap
devil press 2x15/2x10
7 min amrap
cal ski erg
EXTRA
AEROBIC CAPACITY
Emom 30’: I: 15/12 cal row II: 15/12 cal skierg III: 15/12 cal bike IV: 15 burpee V: rest
MOBILITY