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Venerdì 25 Luglio 2025
PROGRAM
PRE SEASON
WEIGHTLIFTING
Clean & Jerk 1RM
2 x 3 53%
2 x 3 63%
2 x 2 73%
2 x 83%
1 x 88%
Find 1 RM max 3 reps
Clean & Jerk
3 x 83% of 1 RM
Clean Pull
4 x 3 103%
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
6 round
6 barbell roll out
12 hollow body rock
30" rest
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
WEIGHTLIFTING
Beginner - Clean & Jerk
Clean & Jerk 1RM
2 x 3 50%
2 x 3 60%
2 x 2 70%
2 x 80%
1 x 85%
Find 1 RM max 3 reps
Clean & Jerk
3 x 3 80% of 1 RM
Clean Pull
3 x 3 90% of 1 RM
Advance - Clean & Jerk
Clean & Jerk 1RM
2 x 3 53%
2 x 3 63%
2 x 2 73%
2 x 83%
1 x 88%
Find 1 RM max 3 reps
Clean & Jerk
3 x 83% of 1 RM
Clean Pull
4 x 3 103%
WORKOUT OF THE DAY
COMPETITOR (1)
BARBELL CONDITIONING
For time:
30 hang power snatch 60/40
AEROBIC CAPACITY: Heavy Stroke Series
5 round (28 min)
Rowing...
1'30": 15-20 s/m max effort
2'30": 25-30 s/m medium pace
2'00": rest
CLASS (c2)
GYMNASTIC SKILL
10 min di pratica su
handstand walk / handstand push up
CONDITIONING
15 min amrap
3+3 handstand push up [3+3 dumbbell push press]
8 step kettlebell overhead walking lunge* 24/16
*one arm
🧅🧅🧅
Stefi 6 Sc
Bizia 6 + 12 Rx
Mari 18+10. Sc
Fede 7 + 4 Sc
Stefi 5 + 5 Sc
Alice 9+3 sc
Martina 10 + 23 Rx
Ale m 8+4 sc
Gine 6+14sc
Giulia 7sc
Paola 8+10 rx
Simo 7+1 sc
Gloria 10 sc
Luisa 9+15 sc
Dani 7+24 rx
Giuly 9+22 RX
Vale 7+3 sc
Giulia 5 sc
Vale 5+3 sc
Morgana 4+14 sc
Laura 4+6 sc
Daria 7 Rx
Marghe 7+10 Rx
🧄🧄🧄
Andrea T 6 + 4 Sc
Ponz 6 + 10 Sc
Jack 5+16 sc
Sguino 7 + 2 Rx
Claudio 8 + 4 Sc
Roman 7 + 18 Rx
Dr sexy 10+1 rx
Sergio 5 + 9 Rx
Davide 8 + 15 Sc
Mister 6 Sc
Fede 15 + 1 Sc
Fil 7+9 sc
Luca 6 sc
Nicc 6+3 sc
Ago 6+3 sc
Beppe 6+6 Rx
Luigi 6 sc
Fra 5+4 sc
Dr vollono 6+5 sc
Dibi 6+13 rx
Prandi 7 Rx
Ale dv 6+3 sc
Gian 9 RX
Pistone 7+4 sc
Eros 6+18 special
Pietro 7+3 sc
Gianca 8+4 super special
Vitto 6+10 sc
Silvio 8+10 sc
Brian 6+2 special
Ale 6+7 sc
Guido 6+7 rx
Brani 8+22 rx
Matteo 9+10 sc
Marcello 8+1 sc
Luca 6+12 sc
Nico 8+8 rx
Jack 7+12 rx
Monte 9+20 RX
Samu 7+17 sc
Michael 5 sc
Ross 5+16 rx
Mauro 8 sc
Ale 4+11 sc
Giuse 7 Rx
Fabione 5+5 sc
Andre 6+15 sc
Dani 5+3 sc
Ema 6+21 sc
Luca 5 sc
Volo 7+31 Rx
Fede 7+13 sc