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Venerdì 6 Giugno 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Advance – Clean & Jerk
Test Week
Clean & Jerk
Work up to daily 1RM
Clean Pull
3 x 3 @ 95%
STRENGTH
Back squat
1 x 5 65%
1 x 5 75%
1 x 5 80%
1 x max reps 85%
2 x 8 65%
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
Back squat
1 x 5 65%
1 x 5 75%
1 x 5 80%
1 x max reps 85%
2 x 8 65%
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Advance – Clean & Jerk
Test Week
Clean & Jerk
Work up to daily 1RM
Clean Pull
3 x 3 @ 95%
Barbell Squat Jump
5 x 5 20% (Squat)
Intermediate – Clean & Jerk
Test Week
Clean & Jerk
Work up to daily 1RM
Clean Pull
3 x 3 @ 80%
EB Squat Jump 5 x 5
WORKOUT OF THE DAY
COMPETITOR (1)
CONDITIONING
15 min amrap
6 strict handstand push up
12 toes to bar
12m (6+6) front rack walking lunge 2x22,5/2x15
CLASS (c2)
STRENGTH
every 90" x 6, carico costante
7-5 press
CONDITIONING
15 min amrap
8 push press 40/30
12 toes to bar
20 jump lunge
6 + 3