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Venerdì 15 Dicembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Front squat
1 x 5 50%
1 x 3 60%
1 x 3 70%
1 x 3 80%
Find 3RM tecnico
-20% ultimo carico
3 x 4 veloci
WEIGHTLIFTING & GYMNASTIC
3 push press + 1 power jerk + 1 peg board
2 x 60% jerk
2 x 70%
CLASS PLUS
10min emom
odd: 10-12 dumbbell bridge floor press
even: 10-12 dumbbell bent over row
WORKOUT OF THE DAY
COMPETITOR
team wod x 2 I go you go
For time:
2 round
1000 m skierg
50 back squat 60-40kg(da terra)
1000 m row
50 chest to bar
CLASS
STRENGTH
8 min emom
odd: amrap back squat 80/55
even: 5/5 half turkish get up (dumbbell)
CONDITIONING
team wod
15 min amrap
2 wall walk
10 toes to bar
8 one arm dumbbell devil press 25/15
Team x2: I go you go
Team x3: 2 in synchro (coppia fissa) in I go you go con singolo
ENDURANCE
33 min amrap
3 wall walk
10 toes to dumbbell
8 dumbbell devil press 15/10
16 dumbbell goblet squat 15/10
15 cal bike
EXTRA
MOBILITY
BODY ARMOR
4 superset
6 lateral rise + 6 front rise
20 ghd sit up
31’15” team da 3 @Davide Ruzzenente Barba @rome89 (1500m /75 rep)