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Martedì 13 Giugno 2023
PROGRAM
PRE SEASON
GYMNASTIC STRENGTH PROGRAM (push & pull)
3 superset
4-6 weighted strict pull up
4-6 deficit chest to wall handstand push up
3 superset
max strict chest to bar
8-10 deficit strict handstand push up
3 superset
max strict chin up
8-10 deficit handstand push up
CLASS PLUS
GHD anti rotation russian twist
5 x 20
WORKOUT OF THE DAY
COMPETITOR
For time:
6 round
12 power clean 60/40kg
12 bar facing burpee
CLASS
STRENGTH
8 min emom
2 back squat 85% (da rack)
SKILL
8 min emom
1 power clean
1 jerk
1 back squat
1 jerk btn
CONDITIONING
Team wod
16 min amrap, I go you go
30/20 cal row
30/20 back squat (da terra)
15/10 jerk
Elite 80/55 kg
Rx 70/50 kg
Scaled 60/40 kg
EXTRA
MOBILITY
BODY ARMOR
5 superset
5 bench press 1" stop al petto
5 dumbbell bench press
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