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Venerdì 22 Luglio 2022
PROGRAMS
PRE SEASON
Deadlift stop 1” below knee
1 x 4 50%
1 x 4 50%
1 x 4 60%
Deadlift
1° wave
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
2° wave
1 x 7 65%
1 x 5 75%
1 x 3 85%
1 x 1 90%
Clean pull
4 x 3 95% clean
IN SEASON
Deadlift stop 1” below knee
1 x 4 50%
1 x 4 50%
1 x 4 60%
Deadlift
1° wave
1 x 7 60%
1 x 5 70%
1 x 3 80%
1 x 1 85%
2° wave
1 x 7 65%
1 x 5 75%
1 x 3 85%
1 x 1 90%
complete for time
20 sandbag stone shouldering 70/45
10 tire flip
20 sandbag stone shouldering 70/45
CLASS PLUS
6 superset
max time hold dragon flag
max time hold ghd belly down
WORKOUT OF THE DAY
COMPETITOR
ROW UP
20 min amrap
500/400 m row
Max ub bar muscle up
CLASS
STRENGTH
Ladder Bear Complex
(I movimenti possono essere uniti fino a trasformare il complex in 1 cluster + 1 btn thruster)
5 rounds for load
6-5-4-3-2 unbroken sets of this complex
power clean
front squat
push press
back squat
push press
Time cap: 20 min
SKILL
5 x 7 ub Bear Complex
(lavorare senza unire i movimenti)
CONDITIONING
3 min amrap
cluster 60/40
EXTRA
AEROBIC CAPACITY
Lavorando a fondo medio,
2 km ski erg
2 km run
2 km row
MOBILITY