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Martedì 14 Novembre 2023
PROGRAM
PRE SEASON
STRENGTH PROGRAM
Emom 15'
A - 5 push press 70%
B - 3 push press 80%
C - 1 push press 85%
GYMNASTIC
8 min amrap, con vest 9/6kg
2 bar muscle up
4 strict handstand push up
CLASS PLUS
overhead squat
5 x 5 buffer 2
WORKOUT OF THE DAY
COMPETITOR
13’ amrap:
20 kb swing 32/24kg
15 ghd sit up
20 box jump over
CLASS
STRENGTH
In 12 min
4-4-3-3-2-2-2 ripetizioni di
hang squat snatch
SKILL
In 12 min
8 set
4 stacchetti + 4 hang power snatch + 4 overhead squat
CONDITIONING
For time:
21-15-9 ripetizioni di
power snatch 50/35
pull up
Time cap: 10 min
EXTRA
MOBILITY
AEROBIC CAPACITY
20' amrap
30 crossover
20m overhead walk 2x24/2x16
10 burpee
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